Meditation is a remarkably simple practice that can have profound impacts on your physical and emotional self, but it can be hard to nail down what it is that you’re supposed to do. Well get this: You’re not supposed to do anything. Not one thing in particular at least. All roads lead to Rome on this one.
1. Focus on your body.
Instead of trying to force thoughts out of your mind, which you shouldn’t do anyway, instead focus on your body. Train your attention to each toe, to each organ, to every square inch of your skin. Feel yourself truly occupying your body.
2. Chant mantras.
Mantra is a Sanskrit word meaning “Mind Instrument.” A mantra is a repetitive word, sound, or vibration said repeatedly in a calm voice. “Ohm” is a popular one, but a mantra can be just about anything.
3. Utilize peaceful music.
If you’re having trouble letting go of some of your thoughts or you’re feeling distracted by the silence itself, you can turn to relaxing music. Peaceful words, chants and tones also work. Be sure the volume isn’t too high though.
4. Imagine peace.
When images pop into our minds that stress us out, that can really change our overall mood. You should never force any one kind of thought into your head, but try to imagine peaceful settings while you’re in meditation. One of my favorite things to do is lay a brick in a pleasant meadow each time you meditate. Over the course of your life, you’ll have built a home inside of your mind.