We just published an article about meditation as a way to change your life, but do you really know how to meditate? Here are some instructions and tips.

Meditation involves practice and discipline. It is important to find a quite place and determine a time where you can meditate every day.

• Sit on the floor or in a chair with a straight back. Don’t lean back on a couch or lay down because you are likely to fall asleep. You need to be relaxed but aware, alert and conscious, not asleep.
• Begin a meditation at any time of the day. Some people find that the morning is the best time because you feel more refreshed but that depends on each person.
• Don’t eat before meditating because digestion can make you feel tired.
• Candles and incense can add inspiration but are not essential to the process.
• Focus on your breathing. Take a deep breath as you count to 5. Fill your lungs and expand your thorax. Hold your breath for the count of 3 and slowly let the air out though your mouth while you imagine that the oxygen penetrates every part of your body.
• Do this 3 to 5 times, and then let your mind focus on each point of your body. Ask your head to relax and then focus on your face and do the same. Feel how every muscle on your face begins to relax. Repeat the process on your shoulders, arms and so on until you get to the tips of your feet.
• Once you have gone through your whole body, find one thing to focus on. It can be a flower, or a candle and it can be real or imaginary. Focus on one thing at a time. The mind tries to hold on to many thoughts at the same time and will begin to wonder. Just be aware that this is natural and every time the mind wonders off bring it back to your focal point.
• Repeating a mantra is a good way to help the mind stay focused. A mantra is the repetition of a sacred word. For example, you might repeat the mantra AUM a certain number of times.
• Once you have practiced concentration and learned to focus on one thing at a time you will have experienced the benefits of meditation and you will want to go on to the next stage; clear mind or silent mind. This means no thoughts at all. This is not easily attained and may take months or even years of practice and discipline but the results are powerful.