How to get into a meditative state during meditation practice
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
The more you meditate, the more likely you are to enter a meditative state. Learn about the states of meditation, and how to actually get in a meditative state.
Getting into a meditative state can help you experience deep relaxation and heightened awareness. It’s like hitting the pause button in a busy world — a chance to quiet the chatter in your mind and enjoy a few moments of peace.
If you’ve never experienced a meditative state and would like to, that’s okay! With just a few simple steps or different meditation styles, you can achieve a meditative state to help reduce stress, find inner peace, and be more mindful and relaxed.
What is a meditative state?
A meditative state is when your body and mind are in a deep state of relaxation. It’s not about the absence of thoughts, but more about not getting tangled up in them. Your awareness is heightened, and you might find things seem clearer and more manageable, allowing a sense of inner calm to emerge.
You don’t have to sit in a certain way or chant specific phrases, although those can be helpful tools. Instead, it's about tapping into a quiet space within where you can explore your thoughts and feelings without judgment. A meditative state can help you achieve inner peace and self-awareness that can be a game-changer in your daily experience of life.
What are the four states of meditation?
While meditative states can be conceptualized differently, one way to understand them is to understand how the meditation aligns with the brainwave states: beta, alpha, theta, and gamma. Here's how they correlate:
Beta State (active thinking): This occurs at the beginning of meditation, while in the beta state, you may find your mind active or even restless.
Alpha State (relaxed awareness): As you ease into your meditation, your mind may transition to the alpha state, which promotes relaxation and prepares you for deeper a meditative state.
Theta State (deep meditation): Next you may enter the theta state which is often associated with creativity, insight, and a sense of inner peace.
Gamma State (advanced meditation): In the advanced stages of meditation, the gamma state can be achieved. This state is characterized by high-frequency brainwaves and may be associated with peak concentration and enhanced brain function.
There is also an additional state:
5. Delta State (transcendental or deep sleep): In really advanced meditation, you may enter the delta state of deep meditation or even transcendental consciousness. This state is characterized by profound stillness and awareness.
Each state involves a deeper level of meditation and mental clarity.
The 4 different ways to get into a meditative state
There’s more than one way to enter a meditative state, and each technique is its own unique experience.Here are some ways to achieve it.
Engage in relaxation meditation
Help stress reduction by focusing on letting go of tension. This can help you enter a state of calm to promote deep relaxation.
Practice focused meditation
Sharpen your focus with focused meditation. Whether paying attention to your breath, a specific thought, or a simple object, this practice can hone your ability to focus on one point, paving the way for a flow-like meditative state.
Explore transcendental meditation
Aim to go beyond the usual state of thinking and into a state of pure consciousness, or Transcendental meditation, by repeating a mantra, phrase, or affirmation.
Embrace mindfulness meditation
Observe your thoughts and feelings without judgment, fostering awareness and calm. Mindfulness is the ultimate tool for keeping us focused on being in the moment, rather than letting our minds wander too far away.
💙 If meditation and mindfulness are new to you, explore Mindfulness for Beginners with Jeff Warren.
6 steps to help you get into a meditative state
Getting into a meditative state isn’t the end goal for a meditation practice, but there are some steps you can take to make it more likely and deepen your experience.
1. Begin your meditation session with a purpose
Before you start meditating, think about why you're meditating. Maybe you want to reduce stress, gain self-awareness, or simply enjoy a few quiet moments. Your purpose can act as a gentle guide, steering your meditation session in the right direction. Try repeating this out loud as an affirmation to strengthen your intention.
💙 Learn the basics of mindfulness meditation with our 7 Days of Calm.
2. Choose a quiet spot to meditate in
Find a place free from distractions where your mind isn’t going over the latest email or the pile of laundry waiting. This might be a quiet corner of your home with the door closed, but could also be outside in a private garden.
💙 If you find that there are disrupting sounds in your space, try meditating with a guided practice, or a serene soundscape like Calm Island to help you tune out the noise.
3. Sit comfortably
Your body’s comfort is crucial. And it’s hard to relax your mind if your body needs to move. Whether on a chair, cushion, or floor, maintain a relaxed posture with a straight spine can help you stay alert and keep the energy flowing.
💙 If meditating is a newer practice for you, start with shorter sessions to get your mind and body used to a focused practice. Tune into the Senses is a short meditation to help you relax and get centered.
4. Focus on your breath
Draw your attention to your breath. Feel the air as it enters and leaves your nose or mouth. Focusing on the rhythm of your breath can serve as a gateway to a meditative state.
💙 Sometimes just focusing on the breath can move you into a meditative state. Try using our Breathe Bubble to guide you.
5. Let go of judgments
It's normal for your mind to wander or get distracted. When this happens, gently bring your attention back to your breath. It’s all part of the process.
💙 One way to keep the mind rooted in the moment is to involve the body in the meditation practice. Try a Body Scan meditation to tune in.
6. Meditate regularly
Like any skill, entering a meditative state becomes easier with practice. Dedicate a specific time for your meditation practice, making it a natural part of your day.
💙 Sometimes life gets busy and it’s hard to find time for self-care and mindfulness. When this happens, consider adding meditation to your wind down routine before bed. Soften Into Sleep can help you get into a relaxed meditative state before you drift off.
Meditative state FAQs
What happens during a meditative state?
During a meditative state, your body relaxes, and your mind becomes clear, letting go of the usual chatter to experience a sense of inner peace. A calm takes over, you can feel a deeper connection with yourself. You’ll likely notice your heart rate slowing down and your stress levels reducing.
What is the deepest state of meditation called?
The deepest state of meditation is often referred to as samadhi. You may experience a sense of profound stillness and focus in this state. It's a level of meditation where you may feel a deep sense of inner peace and awareness, detached from external distractions.
What are the 4 states of meditation?
While meditation states can be conceptualized differently, one way to categorize the stages of meditation aligns with the brainwave states: beta, alpha, theta, and gamma. Here's how they correlate:
1. Beta State (active thinking): At the beginning of meditation, while in the beta state, you might find your mind still active or even restless.
2. Alpha State (relaxed awareness): As you ease into meditation, your mind transitions to the alpha state, promoting relaxation and preparing you for deeper meditation.
3. Theta State (deep meditation): Progressing further, you enter the theta state, often associated with creativity, insight, and a sense of inner peace.
4. Gamma State (advanced meditation): In advanced stages of meditation, the gamma state may be achieved, characterized by high-frequency brainwaves. This state is associated with peak concentration, enhanced brain function.
There is also an additional state:
5. Delta State (transcendental or deep sleep): In really advanced meditation, you may enter the delta state of deep meditation or even transcendental consciousness, characterized by profound stillness and awareness.
Each state signifies a deeper level of meditation and mental clarity. By becoming familiar with these states, individuals can better understand the meditation process and its impact on mental and emotional wellbeing.
How do you put yourself in a meditative state?
Following meditation techniques and dedicating quiet time daily for practice can help you enter a meditative state.
Start by finding a quiet, comfortable spot without distractions, then bring your attention to your breath, letting it be the soundtrack to your meditative journey. When your mind decides to go on a tangent, gently bring it back to your breath without judgment. Regular practice can help in training your mind to slip into a meditative state more effortlessly over time.
Calm your mind. Change your life.
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