How to meditate

Try practicing the following meditation technique over 10 minutes daily.
You may notice significant improvements in your mental state within a few days.

Basics of Meditation

When meditating, you should focus on the following three things simultaneously:

1. Sitting with your eyes closed
2. Controlling your breath
3. Observing your pain

Below, we will explain each of these steps in detail.

1. Sitting with Your Eyes Closed

Sit in a comfortable position and relax your body.
Sitting meditation (or Zazen) is best for beginners because standing can be tiring, and lying down may lead to falling asleep.

2. Controlling Your Breath

Meditation does not require any special breathing techniques.
Simply maintain a breathing rhythm that feels natural and comfortable for you.
If your breathing is about to become irregular, focus on keeping it steady and consistent.

3. Observing Your Pain

Pay attention to "what kind of pain you are feeling right now".
"Pain" includes any unpleasant feelings, such as anxiety, fear, anger and sadness.
Be aware of even the smallest discomforts, so you can better understand them.

Stay Aware of Your Breathing

It's okay if pain distorts your face or makes you cry.
However, always remember to maintain your breathing rhythm.
If you find it difficult to control your breathing, take a break and try again later.
If you're finding it difficult to meditate, check out our article "What to do if your meditation isn't working".

Pain Will Be Relieved

Beginners may find it challenging to "observe pain" during meditation.
However, the discomfort doesn't last as long as one might expect.
The more you acknoledge pain and stress, the less they will affect you.
For more details, see our article "Why is meditation good for the mind?".