The Gap
The Rundown
If you’re new to meditation, understanding what it is and how to begin can feel overwhelming. Meditation is practiced in many traditions, both religious and secular, using a variety of methods, so there isn’t a single, universally accepted definition of what meditation actually is.
Don’t be discouraged. The truth is, there is no single correct way to meditate. There are as many paths as there are practitioners. Think on this positively, as it provides you with an opportunity to explore different techniques and find the practice that resonates with you.
Meditation is not merely a technique or something you do. It is the practice of being aware of the present moment, or as Zen Buddhist monk Thich Nhat Hanh explains, “to be fully alive and present in daily life.” He emphasized that “meditation is not a way to struggle or escape life's problems, but to engage with them more clearly and compassionately.” For him, meditation was about “cultivating peace, joy, and a deeper connection to oneself and the world in every moment.”
Mystics describe this as an awakening—the process of turning inward to discover oneself: learning to be present and act as an impartial observer of your inner world, where you can release yourself from suffering caused by negative thoughts and emotions. By learning to observe thoughts as they arise in your awareness and let them pass without judgment, you will find spaciousness and stillness behind your thoughts. This will lead you to a more conscious, aware approach to life, filled with empathy, compassion, and self-love. “The peace you seek is already within you. Be still, and it will reveal itself.” Ramana Maharshi.
Find a position that feels comfortable for you. You don't need to sit in the lotus position. It's perfectly acceptable to sit on a cushion or chair, or to lie down. Some people practice meditation while walking in nature. You can focus on your breath, bring your attention to a single point, visualize an image, or use a mantra. You may follow a guided meditation, listen to music, or set a timer and sit in silence. The act of doing is what matters most.
Learning to let go is the most valuable gift you can give yourself. Relax. Breathe. Let go. Be still — and in that stillness, discover the vast potential within you.
“Just as a clear, still pool reflects the world without distortion, so too does the purified mind reveal truth as it is. Begin; the journey within transforms everything.” Buddha
The Record
There are many excellent meditation apps out there. I've been using Insight Timer exclusively for the past several years, and I highly recommend it (use the free version as a beginner; it offers nearly full access to the entire site). There are also plenty of free guided meditations on YouTube. I've linked a couple below to help you get started.
