{"id":677,"date":"2023-01-25T05:58:00","date_gmt":"2023-01-25T10:58:00","guid":{"rendered":"https:\/\/magazine.vacayou.com\/?p=677"},"modified":"2025-02-11T11:21:19","modified_gmt":"2025-02-11T16:21:19","slug":"meditate-7-simple-steps","status":"publish","type":"post","link":"https:\/\/vacayou.com\/magazine\/meditate-7-simple-steps\/","title":{"rendered":"How to Meditate in 7 Simple Steps"},"content":{"rendered":"\n

Learning how to meditate is pretty straightforward. Here’s our go-to guide for how to meditate in seven simple steps!<\/em><\/p>\n\n\n\n

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Jump to:<\/h2>\n
    \n
  1. Sit upright comfortably<\/a><\/li>\n
  2. Gently close your eyes<\/a><\/li>\n
  3. Breathe deeply<\/a><\/li>\n
  4. Slowly scan your body, and notice any sensations<\/a><\/li>\n
  5. Be aware of any thoughts you are having<\/a><\/li>\n
  6. When your mind wanders, focus on your breath<\/a><\/li>\n
  7. Gently open your eyes when you are ready<\/a><\/li>\n <\/ol>\n<\/div>\n\n\n\n

    Meditation is a powerful tool that can have a profound impact on our mental and physical well-being. Studies show that regular meditation can lower stress levels, improve mental clarity and even enhance sleep. <\/p>\n\n\n\n

    One of the most appealing benefits of meditation is that it helps quiet the constant chatter of our minds, allowing us to tap into our intuition and live more fully in the present moment.<\/p>\n\n\n\n

    When we are NOT present, however, we miss out on the richness of life. The smell of our dog\u2019s fur as we snuggle, the way the sun feels on our skin, a smile from a loved one, the flavor of dark chocolate as we savor every bite.<\/p>\n\n\n\n

    No matter how fast life is moving around us, there is always a place of stillness inside. By training our mind<\/a> to live more in each present moment, we stop seeking peace and serenity and realize it\u2019s right here, right now. Below is a guide for getting started with meditation in seven easy steps.<\/p>\n\n\n\n

    <\/div>\n\n\n\n
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    <\/div>\n\n\n\n

    The Seven Simple Steps of Meditation<\/h2>\n\n\n\n
    \n

    If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present.<\/p>\nLao Tzu<\/cite><\/blockquote>\n\n\n\n

    <\/div>\n\n\n\n
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    <\/div>\n\n\n\n

    1. Sit upright comfortably<\/h2>\n\n\n\n

    One of the most important things to keep in mind when getting started with meditation is to find a comfortable position. Ideally, this means finding a seated position that allows your back to be straight and supported, without causing discomfort. <\/p>\n\n\n\n

    This can be done on a chair, cushion or meditation bench. Your feet should be flat on the floor or crossed in front of you and your spine should be tall and aligned, so that you can breathe easily and deeply. The breath serves as an anchor to the present moment and can help to bring a sense of calm and relaxation to the body.<\/p>\n\n\n\n

    You may be wondering whether it’s okay to meditate lying down? Absolutely. The mind tends to be more alert when we\u2019re seated and upright, thus the reason most teachers suggest seated meditation whenever possible.<\/p>\n\n\n\n

    You may also be wondering whether it’s okay to kneel. Again, absolutely. Kneeling is another way of sitting for meditation if you don’t want to be cross-legged. <\/p>\n\n\n\n

    \n
    \"Scottsdale<\/figure>\n<\/figure>\n\n\n\n

    2. Gently close your eyes<\/h2>\n\n\n\n

    This step helps to reduce external distractions and to focus on the present moment. Closing your eyes also helps to reduce the stimulation of your visual sense, and to shift your attention inward.<\/p>\n\n\n\n

    3. Breathe deeply<\/h2>\n\n\n\n

    Our breath is an ANCHOR to the present moment and a tool available at all times. Start by taking 10 deep breaths and counting to five during each exhale and inhale.<\/p>\n\n\n\n

    Allow your lungs to fill up as you inhale and then slowly exhale through your nose, allowing your shoulders to drop. Repeat.<\/p>\n\n\n\n

    \n
    \"holistic<\/figure>\n<\/figure>\n\n\n\n

    4. Slowly scan your body, and notice any sensations<\/h2>\n\n\n\n

    This is a great step because it\u2019s checking in with our body. How many times a day do we ask others, \u201cHow are you?\u201d A lot. How many times a day do we ask our body, \u201cHow are you?\u201d Hardly ever. <\/p>\n\n\n\n

    Scan your body and notice any sensations or areas of tension. This step is about bringing your attention to your body, and noticing any sensations that you may be experiencing. This could be tension, pain, itchiness, warmth or coldness. <\/p>\n\n\n\n

    You can start at your feet and work your way up to your head, or vice versa. This allows you to check in with your body and bring yourself fully into the present moment. Additionally, be aware of any thoughts or mental distractions that may arise during meditation, and allow them to pass by without judgment or attachment. If your mind does wander, simply bring your focus back to your breath.<\/p>\n\n\n\n

    5. Be aware of any thoughts you are having<\/h2>\n\n\n\n

    Do you ever get stuck overthinking? Here\u2019s a chance to notice your thoughts WITHOUT getting roped in by them. It’s important to acknowledge them, and then let them go. You don’t have to follow them or engage with them, just let them pass by like clouds in the sky.<\/p>\n\n\n\n

    Notice what thoughts are present, for instance, \u201cI need to call my mom, I have to go to the grocery store.<\/em>\u201d Allow each thought to come up, and pass by, without any judgment or attachment.<\/p>\n\n\n\n

    \n
    \"woman<\/figure>\n<\/figure>\n\n\n\n

    6. When your mind wanders, focus on your breath<\/h2>\n\n\n\n

    It’s a fact. Your mind will wander. And when it does, come home to your breath. Your breath is the number one tool to help you stay grounded, connected and focused in the moment. When you focus on your breathing, your heart rate slows down, your mind begins to quiet and your body relaxes.<\/p>\n\n\n\n

    7. Gently open your eyes when you are ready<\/h2>\n\n\n\n

    This step is about coming out of the meditation practice, and returning to your day. Open your eyes gently, and take a moment to adjust to the light. Take a few deep breaths and notice how you feel. Stretch or move your body if you need to, and then get up and go about your day, with a sense of calm and clarity.<\/p>\n\n\n\n

    \n
    \"Melia<\/figure>\n<\/figure>\n\n\n\n
    \n\n\n\n

    Meditation as a Supportive Tool<\/h2>\n\n\n\n

    It’s important to start small, and to begin with five to ten minutes of meditation practice. The recommended time of day to meditate is in the morning, before having coffee or other stimulating substances. As you become more comfortable with meditation, you can gradually increase the length of your practice.<\/p>\n\n\n\n

    Meditation is not just something you do while sitting on a pillow. It’s a tool that can be used throughout your day. Even if you don’t have time to close your eyes and meditate, you can still practice conscious breathing during a meeting, in a traffic jam, or in a conversation. By practicing meditation regularly, you’ll find that you are better able to handle stress and find inner peace in your everyday life.\u00a0<\/p>\n\n\n\n

    Article provided in collaboration with Devon Combs, leader of the award-winning\u00a0Unbridled Retreat.<\/em><\/p>\n\n\n\n

    \n\n\n\n

    About Vacayou<\/h2>\n\n\n\n

    At Vacayou [pronounced VACAY – YOU], we believe that travel has the power to change lives. The power to revive, rejuvenate and redirect your inner wellness warrior<\/strong>. And that\u2019s why we\u2019re here. Vacayou brings the world of wellness travel to you!

    No matter how far or how adventurous, our team scours the globe to curate the best in wellness travel. However, the booking process can often be time-consuming and complicated. We\u2019ve simplified your search for wellness and active vacations<\/strong> with Vacayou’s Instant Book, so your dream wellness getaway is now just one click away<\/strong>.

    Start the trip of your lifetime today with Vacayou<\/a>. We are here to help create a healthier global community through wellness and active travel.\u00a0

    To keep up with the latest wellness trends and experiences, be sure to\u00a0    subscribe to our newsletter<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Learning how to meditate is pretty straightforward. Here’s our go-to guide for how to meditate in seven simple steps! Jump to: Sit upright comfortably Gently close your eyes Breathe deeply…<\/p>\n","protected":false},"author":7,"featured_media":15893,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","_lmt_disableupdate":"no","_lmt_disable":"no","loftocean_post_format_gallery":"","loftocean_post_format_gallery_ids":"","loftocean_post_format_gallery_urls":"","loftocean_post_format_video_id":"","loftocean_post_format_video_url":"","loftocean_post_format_video_type":"","loftocean_post_format_video":"","loftocean_post_format_audio_type":"","loftocean_post_format_audio_url":"","loftocean_post_format_audio_id":"","loftocean_post_format_audio":"","fallsky_single_post_hide_thumbnail":"","fallsky_single_post_template":"","fallsky_single_post_sidebar":"","loftocean-featured-post":"","loftocean-like-count":9,"loftocean-view-count":42586,"loftocean_post_co_authors":"","loftocean_single_post_author_order":"","fallsky_page_header_layout":"","fallsky_hide_before_page_content_ad":"","fallsky_hide_after_page_content_ad":"","_cloudinary_featured_overwrite":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[42],"tags":[],"class_list":{"0":"post-677","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-mindfulness"},"yoast_head":"\nHow to Meditate in 7 Simple Steps - Vacayou Travel<\/title>\n<meta name=\"description\" content=\"Meditation can have a profound impact on our mental and physical well-being. 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