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How to meditate.

A simple and easy to follow guide.

The thing that changed my life is meditation. The benefits are great and profound. Meditation is a quick relief from anxiety, and a spiritual practice. Meditation can help calm your mind, and it can take you to Enlightenment. Meditation is free and accessible anytime, anywhere. It takes effort, but will guarantee results.

How to meditate

The purpose of meditation is to make your mind calm and peaceful. Meditation simply means to become familiar with your object, which could be a variety of different things – love, compassion, the faults of anger, or improved concentration. These are just a few topics you could choose to make your mind calm and happy.


  • Sit with your back straight but relaxed around a straight spine.

  • Allow the muscles in your body to relax.

  • Draw your attention inward by focusing on the breath.

  • When a thought arises, gently bring your attention back to the breath.

  • Set an intention – e.g. I want to improve my concentration, I want to reduce my anger, I want to increase my compassion. Your intention will inform your meditation.

Contemplation – Examples

  • To improve concentration, focus on your breathing.

  • To reduce anger, think about on the good qualities of a person and the bad qualities of anger.

  • To increase love and compassion, think that everyone has the same two wishes: to be happy and to be free from suffering.


  • When you find your object of meditation, hold it for as long as you can.

  • When you notice you have lost your object, engage in contemplation again.


  • Send all the positive energy gathered during your session to the benefit of others.

  • You can think about specific people or everyone who has problems, wishing them to be free from those problems and to experience happiness and good health.

Subsequent practice

  • Carry your object of meditation with you as much as possible.

  • Try to integrate the meditation into your daily life.

  • Remind yourself of the benefits of your practice.

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