How to Meditate in just 4 steps

HOW TO MEDITATE IN 4 SIMPLE STEPS

Meditation is a simple exercice that will definitely enhance the quality of your life. It’s simple because you can get going right here right now without any special equipment. Yet simple doesn’t mean easy either. But hey, that’s the exciting part as well. So let me guide you through my amazing 4 steps on how to meditate.

Ready to meditate right away? If not, read the 4 steps first

Step #1: Make Personal Choices on Your Body Posture

No matter if you’ve ever meditated or not, you will most probably have read a few things about meditation. Yet there is not ONE PERFECT WAY of practicing it. The most important indicator should be that you have PLEASURE doing it.

And that all starts with the posture;

Your Body Posture
Where to Meditate
How to Breathe

The most important aspect is that YOU find what suits you best. And that will necessarily evolve over time. Not only because you do things a certain way as a beginner or advanced. But also because your desires evolve throughout your life.

My greatest advice on those aspects are the followings:

As a beginner, pick a quiet spot in a place where you feel at ease to practice meditation. Do even inform all people living at that place that you’re gonna meditate so that they know they must leave you undisturbed for x minutes. If you don’t feel confortable at home, go to a place where you will be at ease – even if it’s a public toilet.
As advanced, meditate regularly in various places with different sound levels. Your purpose should be to build up such confidence that you are at ease anywhere and no matter what happens around you.
Pick a body posture which makes you feel confortable. Go with your body and what it needs : does it need to sit, lay down or stand (you can also practice meditation while walking or doing the dishes…).
Dress up in such a way that you feel at ease – you might love to wear loose or tight clothes. Whatever. Pick what makes you feel at ease with yourself, your body, your heart. You’ll see over time that your definition of « ease » will evolve. And you can adapt them as well along time.
Choose if you let your eyes opened or closed. During meditation we work with all our senses: sight, sound, taste, feeling… Depending if you let them opened or closed (on the outside or inside world), you can do different exercices.

So the first of the 4 steps on How to Meditate is to Make Personal Choices on your Body Posture!

Step #2: Begin with the End in Mind

There can be many reasons for practicing meditation. Yet meditating is not a purpose in itself. And that purpose needs to have a real added value otherwise you will loose your motivation as soon as you encounter the first difficulty.

Let me give you a few examples of those different purposes and how they are connected to deeper added-value for your daily life:

Calm your Mind, your Body, your Soul. The perfect purpose if you have a busy agenda or if you are constantly all over the place, thinking and planning many projects at once. Ideal if you need to re-center yourself on what’s truely important in your life from time to time and not get overwhelmed by everything happening to you.
Practice being aware of the present moment. The perfect purpose if you are always thinking of what needs to be done the coming hours and days. And you might sometimes get the feeling you’re loosing control of what happens in your life. It helps you to bring that awareness back to what YOU want.
Relax your Physical Body. Ideal if you have body pain and want to reduce the pain – or even your medication (Disclaimer: always to be done in agreement with your doctor).
Enjoy being with yourself. A must if you are depressed and have difficulties to accept yourself. The best way to work on releasing negative thoughts you may have on yourself.
Connect to your Higher Self. Such an important purpose if you want to take your life to its next best version.
Connect to the Spirit World. The perfect purpose if you feel that Life has a Spiritual Dimension and that you want to connect with that other Dimension of Life.

So the second of the 4 steps on How to Meditate is to Begin with the End in Mind!

Do you need to take decisions for your life? And you want those decisions to feel right and match who you are?
When I need to make important decisions, I know I want to connect very intensely with my Intuition.
Yet Tarot Cards can be a great tool to support that decision making – as long as you know how to use them properly.
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LEARN MORE

Step #3: Access a State of Inner Relaxation… and Enter an Altered State of Consciousness

Once you know what is your end purpose, you need to go back to the beginning. In fact, the first stage of meditation is to access a state of inner relaxation. The idea is that you bring your attention back to your inner world.

By doing so, you will get to know yourself better. And that’s the pre-condition for getting into an Altered State of Consciousness which opens you up new doors.

In order to succeed, keep in mind those key elements:

When you meditate, you have nothing to succeed. You are not passing any exams. This time is for you and your own good. So keep in mind that each meditation is a new experience where you will learn something about yourself.
Accessing a state of inner relaxation can be fast. If you think it takes time, trust me – it’s just a belief…

So let me give you 3 ways of entering a state of inner relaxation:

METHOD 1: Re-connect with a moment of relaxation that you experienced in the past.

I’m sure there have been plenty of them. Like that one day where you went to the beach and how you felt the instant you saw the sea. Or like that other day when you put on your favoring song. Or even that other one where you were sitting next to the fire and enjoying the smell of the burning wood.

Take a few seconds and re-connect to what you heard, what you smelt and what you felt. By using all your senses, you’ll reconnect intensely and quickly.

METHOD 2: Go with your Body.

And simply observe what happens within your body. Feel the air coming in and out of your nostrils. Listen to the sounds it may make. And imagine everything that is going on while you are living your daily life: how the blood may circulate, how your neurones may talk to each other. And so much more.

It’s a great way to be with what is. And especially with all those processes that your body takes over so that you can continue living. You may even feel greatful for your body and feel the love you want to express to it.

METHOD 3: Play with external elements.

Pay attention to what happens outside of your home. You will hear noises which are at a distance and some that might be very close to you. Some noises may be regular, such as background noise, and others may be irregular, such as the occasional chirping of a bird or the sound of a machine. Let your subconscious register that life is happening – no matter what you are currently doing. And begin enjoying being sitted and doing « nothing ».

So the third of the 4 steps on How to Meditate is to Access a State of Inner Relaxation… and Enter an Altered State of Consciousness

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Step #4: Declutter Your Access to Your Subconscious Mind so that you can access a deeper altered state of consciousness

I do quite often hear people say that at some point they are stagnating in their meditation practice.

Why? Because your Subconscious Mind is somehow associating « Calm » and « Relaxation » to something negative.

There are various reasons to that such as for example:

Having learned while growing up that this « doing nothing » means that « you are lazy ». And you can’t be loved if you’re lazy.
Loving to do things and believing that Meditation is « doing nothing ». In fact, it must not be so – it depends on which intention you set. I would invite you to re-consider step 2 in that case.
Having had traumatic experience where « you couldn’t do something » or « you were forced to do something ». Relaxation and Calm brings you back into a situation where you are beginning to let go and because of those traumatic experience, your Subconscious Mind associates « Letting Go » with something you should avoid in your life.
Having had un-responsible parents where you had to take over and take care of your well-being (and the one of other). You had no time or it wasn’t safe to relax. It’s time to train yourself that it’s ok.

You can declutter those emotional, physical, energetic imprints and un-bound yourself from those experiences.

So the third of the 4 steps on how to meditate is to Declutter Your Access to Your Subconscious Mind so that you can access a deeper altered state of consciousness

It’s time to meditate :)