The only good kind of meditation is the kind you do.
— Ven. Myong-Ahn Sunim, Soshima Zen Center, NJ

If you have not medidated before, here are some tips:

Find a quiet space

Start by sitting in silence. I know it is tempting to listen to music or be guided by a teacher.  But just try to be alone with your own thoughts, even if it is only a few minutes.  You can meditate anywhere but it is good to find a nice hard pillow to sit on or a straight back chair. Try not to lie down because you might just go to sleep -- which is the opposite point of meditation. The goal, if there is one, is to be awake. So just sit upright in silence. Remember to turn off or mute your phone and notifications. Once you do it for awhile, you won't be so distracted and anxious about time. You will realize what you already know -- the past does not exist, neither does the future. The only moment is this one. 

Start small &       go easy

When you start meditating, set a timer for 10 minutes (search for a good app like Insight Timer so you don't have to worry about time!). After doing it for 10 minutes a few times, move on up to 15 or 20.  Remember, there is no goal with meditation. The point is just to be in the present moment with your own thoughts, as wild as they are. Meditation is a learned skill, so don’t force yourself to sit there for hours, trying to meditate. You don’t want to get frustrated and quit all together. Just do it for a few minutes and then get up and go about your business. No regrets. 

Don’t try not to think

There is no “right way” to meditate, so don't stress out about it. There is no perfect posture, breathing technique, or thoughts. And don't try NOT to think. It is impossible not to think. So don't even think about it. 

Bow & thank yourself

You finished meditating today! That’s amazing!  Put your hand together and take a bow when you are done. The bow is an ancient tradition.  By putting your hands together you are saying to yourself and others that you will not hurt them (with a weapon or words).  And then by bowing, you are telling yourself and others that they can hurt you if they want but you will not retaliate.  It is the ultimate gesture for peace and forgiveness ---  and reveals your own vulnerability.

It helps to meditate with others

Meditating with others is useful. It keeps you quiet and focused because everyone else seems so good at it. But you can always do it alone. Indeed, you can do it anywhere and with anyone...


Now you just have to sit down and do it!