BBC radio 2

Did you hear our how to guides on Simon Mayo's Radio 2 Drivetime show?

You may have read about Howopia in The Telegraph?

How To Meditate

Your rating: None Average: 5 (1 vote)
Once regarded as the preserve of religious practitioners and known to the Western world as a Buddhist practice, meditation has been embraced as an effective method of relaxation and stress relief. Ranging from simple calming exercises to more complex spiritual practices, meditation can be an excellent way to relieve stress in the fast-paced modern world.
What you'll need: 
Internet Connection
Foam/rubber mat
Loose-fitting, comfortable clothing
Find a comfortable, quiet and private space in which to meditate. This space should ideally be separate from either your bedroom or office. Sit on either a comfortable cushion or a foam/rubber mat. Being comfortable is vital to effective meditation.
Allocate a particular 'meditation spot' and try to sit on this spot every time you meditate. Try to meditate at the same time every day and at a time when you are wakeful and not overly full. This will ensure that you are able to focus without nodding off.
Good posture is important when meditating. Sit with a straight back and if seated on a cushion, ensure that you are sitting with your hips tilted slightly forwards.
It is a good idea to always have either silence or calming, familiar music in the background when meditating. The object of the setting is to allow you to relax fully, release muscular tension and prevent mental distractions.
The most important aspect of the meditation process is establishing your reasons for meditating. Your direction and motivation will determine how you meditate.
Begin by clearing your mind. This can be difficult at first as the stressors that often necessitate and inspire meditation are intrusive. With practice, clearing the mind will become easier. Focussing on the rhythm of your breathing is one effective technique.
Meditation can take the form of silent reflection, complete emptying of the mind or the repetition of a specific mantra. The choice is entirely personal and is dependant on what you aim to achieve through the meditation process.
Allocate a relatively short period of time to meditation when beginning. 10-15 minutes is generally sufficient at the outset. Gradually build up to longer periods such as 30, 45 or even 60 minutes. Again, this is entirely dependant on your individual requirements.
Dedicating a small amount of time to meditation on a daily basis can be extremely beneficial, leading to enormous improvements in personal well-being on physical, emotional, mental and spiritual levels.
Wear loose, comfortable clothes when meditating as tight-fitting clothing can reduce comfort, flexibility and restrict blood flow.
Short, frequent meditation is more efficient that long, infrequent sessions. Try to meditate on a daily basis if possible.
Meditation is an entirely individual process so don't be afraid to customise the experience.



A truly great site for the beginner with further huge amounts of links to even more sites. It will keep me occupied for ages.

Post new comment

This question is for testing whether you are a human visitor and to prevent automated spam submissions.

Featured writers

We have had a chat with a couple of our more experienced writers.

Find out more about their experiences and why they contribute to Howopia.

Spotlight on two writers.

Share this

How To guides

Howopia is a new website dedicated to bringing together a community of experts to create the most useful 'How To' guides, to help you to achieve almost anything.

Related links