How to Properly Meditate: Poses and Stages

Are you looking for the information on how to properly meditate? Read our pieces of advice and you will definitely be sure that it’s very easy.


Meditation is a very ancient and extremely effective way to develop yourself, cognize yourself and the world in general.

It teaches a person many things at once.

It seems a lot that you’ll learn how to do the extreme things: complete relaxation, maximum concentration, setting yourself free from the thoughts and spiritual contemplation.

When you discover how to properly meditate, you’ll improve your health and strengthen your whole organism, increase the awareness, develop your memory, charge “the battery of attention”, restore the energy balance of the organism.

However, in order to reach it you should know how to meditate properly.

Let’s discuss how to meditate properly.

How to meditate properly discovering the main poses

Actually, one can meditate in the most different poses – a person may sit in the chair, on the floor stretching your legs forward, lie, and sit in special poses.

Nevertheless, we suggest you meditating in one of the three classic asana in order to create some sort of ritual.

Later, when you take this pose, you’ll automatically calm down your mind and set yourself on the meditation.

In addition, it saves much of your time.

Well, we suggest you trying one of the following well-known asana:

  1. To squat cross-legged.
  2. The pose of half-lotus.
  3. The lotus pose.

In order to meditate properly it’s important that the pose is absolutely comfortable for you.

That’s why many people usually learn the first two options.

You should not have any painful feelings, discomfort or tension.

Lotus pose may be not comfortable enough, but if you can easily do it, use only it.

After you picked the pose, you should take the right position.

  • You must keep the back straight.
  • Shoulders are in natural and comfortable position, even moved a bit forward; the chest is a little taken in and the back is a bit rounded.
  • The top is “hanged”, as if you are pulled by the unseen string. The chin appears to be lowered.
  • The tongue is pressed to the hard palate.

Straight back, or the so-called “vertical spine column”, is a very important aspect.

A very big mistake of many beginners is hidden here.

We do not recommend you trying to keep the back straight without any means of support only by back’s muscles and tension and controlling it.

Very often people say or write that it may be hard, unpleasant, but you must overcome it.

Later (sometime) your spine will be strong enough and the pain will go away…

Actually it’s completely wrong, because you break the main principle – the principle of feeling comfortable.

It’s completely uncomfortable to meditate properrly when you keep the back straight without means of support for a long time.

As a result, a person can never be absolutely relaxed.

Half of the time he simply focuses on his back and loins.

There is no good from such practice – it brings only harm.

That’s why you must sit so that you had a possibility to lean to any surface, but it must not be cold.

It may be a wall, a door, a tree, a stone, a steady piece of furniture and so on.

You need support not so much for your back, but more for your loins.

Moreover, to feel yourself more comfortable you should lean to it with your pelvis and loins as close as possible.

If the surface is cold (for instance, a stone) you should put something between.

If you practice in the street, you should look for the places, where you will properly rest your back: a tree, a rock, a wall of a building and so on.

How to meditate properly by learning how to breathe?

Another widespread mistake, which beginners often do when they meditate, is the aim to breathe according various “wise” techniques.

For instance, something like this: breathe in on three, keep the air in on two and exhale on six and again keep the breathing on two.

It’s unnatural and uncomfortable.

Moreover, it’s very dangerous to implement different breathing techniques without an experienced teacher.

That’s why our main recommendation is very simple – breathe naturally!

Do not try to fasten or slow down the breathing and the pauses between it.

It will slow down on its own gradually as you begin to meditate properly.

Eventually you’ll have to learn how to breathe with your belly.

Nevertheless, it’s quite a natural and comfortable process.

If you take the position properly, your breathing will become lower on its own.

Besides, children from the time of birth to 4-5 years breathe this way.

How to meditate properly learning all stages?

Friendly speaking, the process of effective meditation consists of four successive stages.

  1. Creating the pose: preserving balance with straight back and maximum relaxation (especially it concerns the muscles in the belly and face).
  2. Concentration: follow with your attention your inhale-exhale air and gradually naturally make it deeper and eliminate the wandering thoughts.
  3. Contemplation: absence of thoughts (as if you are deep dreaming) and simultaneously feeling “your presence”.
  4. Returning from meditation: doing special exercises-compensations.

The meditation itself as a condition is contemplation.

Nevertheless, as a process it consists of four stages.

Let’s dwell on the last three stages a little bit more:

  • Concentration

    There are plenty of ways to grow your concentration.

    We offer you the so-called “cleaning of the way”.

    The technique is very simple.

    • We have two points.

      The top and the bottom.

      If we stick to the eastern terms, these will be the points called bai-hui and hui-yin.

    • You must learn how to do one simple thing.

      When you breathe in and out you pass with your attention along the “inner line” of your spine from one point to the other.

    • When you inhale go from the top to the bottom, i.e. downwards.

      When you exhale – go in the opposite direction from the bottom to the top, i.e. upwards.

    • Besides, you can either visualize the process (for instance, imagine that a fireball is moving along the line) or simply track this way with your attention without any gimmicks and visualization.
  • Thoughts’ control

    When you start growing the concentration and going into the meditative condition, you’ll probably face many “wandering” thoughts.

    They will cross your mind all the time and prevent you from meditating.

    However, you should not try to eliminate them, as many people suggest.

    You should “finish the thought”, bring it to its logical end.

    Put a certain dot in it, though it may be temporary.

    You should do it with every though that crosses your mind and gradually there will be fewer and fewer of them and they will disappear still quicker.

  • Contemplation

    In a certain moment you’ll reach your aim – you’ll enter the contemplation condition.

    This condition cannot be described by the words, but you will definitely feel it, when you reach it.

    You’ll feel very good, comfortable and calm (in such condition endorphins start to be produced intensively – it’s sort of the inner drug).

    You’ll feel that you can stay in such condition for a really long time and in the end you’ll even regret a bit that you have to leave it.

    You reached your goal – the condition of contemplation during the meditation.

    Being in such condition your breathing is very low, your nerve impulses are low, too, and you are almost sleeping, but at the same time you completely perceive and control yourself.

    It’s like the interesting feeling of “inner emptiness” and “inside comfort”.

    It’s up to you to decide how much time you’ll spend in such situation.

    Very often you lose the track of time, because the time flows differently, when you meditate properly.

    Perhaps, you’ll be surprised, when you finish meditating.

    You thought you spent 15 minutes, when in fact a half an hour has passed.

  • Leaving the condition and compensating after it

    At the end of a meditation, if you have saliva in the mouth, swallow it.

    After meditation, you should do special exercises – compensations.

    These exercises are sure to remove all kinds of possible negative consequences and to ease the return to the “fussy world”…

    You may pick one of the following exercises or combine them as you wish:

    • Weave your relaxed hands back and forth, simultaneously with both of them.
    • Roll your eyes.

      At first do it with your eyes closed 15 times in one direction and 15 in the other, them with your open eyes do it 10 times in each direction.

    • Rub your palms and wash your face (dry washing).
    • Knock with your teeth 36 times.
    • Comb your hair with your fingers from the forehead to the back of the head.

Mistakes people do, when they do not know how to meditate properly

  • You should not read any mantras when you meditate.

    There must be silence and harmony inside of you.

    Do not repeat or pronounce anything.

  • Do not think about some kind of magical prays and other similar stuff.

    Even do not think that you do not need to think.

  • It’s not true that one can meditate only in very quiet and calm places.

    A person can do it anywhere.

    You may be calm in a noisy as well as quiet place.

How proper meditation influence on you?

Why do people need to meditate properly?

  • You gradually become very active.
  • It becomes hard to drive you out of emotional balance.
  • You live in harmony with yourself.
  • You turn off the inner dialogue.
  • You start to understand that no matter what kind of thoughts appear in your head, you are the one who watches them.

    You are the person who observes this personality, his reactions, his life, but you do not identify this personality as you.

Now you understand that meditating properly is very easy, useful, natural, simple, comfortable and safe.

You should only realize and take proper basic principles on how to meditate properly.

Another useful tip for you: if you feel the need or wish to start meditating – try and do it properly.

Do not ask anyone.

The only real guru for you is you.

Your inner Teacher (your inner mentor is actually you) knows perfectly well what you really need.

Learn how to hear his still weak voice and how to listen to it.

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