How to Meditate
At Calm, we believe meditation is for everyone. It is the most accessible way to improve well-being mentally, emotionally, physically, and spiritually, and it’s our mission to make the world happier and healthier by making meditation easier.
If you have even just a minute, you can meditate right now. Here is how to begin meditating, in five steps.
1. Find a comfortable position
Many people sit in a chair, feet flat on the floor. Others prefer to sit cross-legged on the ground or on a cushion. Others prefer to lie flat. What’s most important is that you feel comfortable and relaxed.
2. Close or soften you eyes
If closing your eyes feels uncomfortable for any reason, you may softly focus your gaze on something specific, instead. Maybe there’s a tree out the window, or a pen on your desk …
3. Tune into your breath
There’s no need to control your breath at all. Just let it come in and go out as it does naturally.
4. Feel the expansion of the inhale
Feel the body lengthen and open with every inhale.
5. Let go with the exhale
Feel the body release and relax with every exhale.
6. Notice when you are distracted
Our brains are creative marvels. They produce so many thoughts per second. Your mind is a busy place. When you notice you’re following a trail of thought, simply return your attention to your breath. You may have to do this many times, and that’s entirely okay. It’s part of meditating.
7. Gently return to the breath
Notice how it feels as you inhale, and then exhale. Notice how the in-breath changes to an out-breath. Notice the sensations throughout your body. What do you feel inside your nose, your throat, your chest? Notice the movement of your rib cage.
DOWNLOAD THE CALM APP
Calm is free to download and includes a collection of meditations, Sleep Stories, mindfulness tools, nature scenes and music for focus, relaxation and sleep.