Some people love it, others hate it, and in between there seem to be many different opinions. We’re talking about meditation. Admittedly, at first I wasn’t quite sure what to make of this core element of yoga practice, and I kept asking myself: how do you actually meditate “correctly”? In this article, I’ll show you how to make meditation easier for yourself so you can stick with it.

Did you know that the actual goal of practicing yoga is not the perfect execution of physical postures?

Rather, it’s about preparing the body for meditation, posture by posture. The gradual opening of different areas is meant to prevent pain of any kind and avoid unnecessary distractions during prolonged sitting. In addition, an upright posture supports the flow of breath, which in turn has a positive effect on the mind.

So much for the theory, yet the question remains: how do you actually meditate correctly? To answer that, let’s first take a closer look at why we meditate in the first place.

Meditation is about “being in the here and now”

Meditation is about calming the everyday chaos of thoughts in order to perceive the present moment as it truly is, without drifting into the past or the future.

What sounds quite simple in theory often turns out to be a major challenge in practice. Especially when we try to force something or commit to sitting for far too long. Many people believe they have to sit still for at least 30 minutes to meditate “properly.” That’s not the case! There are many different forms of meditation, none of which is “better” or “worse” than another.

Meditating correctly does not mean sitting still for 30 minutes

In the following, I’ll show you a technique that is very easy to implement: the so-called Anapana meditation. A simple method that originates from Buddhist Vipassana meditation.

Are you currently struggling with your meditation practice?

Then I encourage you to give this form of meditation a chance. It will help you tame your monkey mind without leading you into another spiritual meltdown. Because that’s often what my first attempts at meditation felt like. Before we begin, however, one important note:

Meditating correctly ≠ having no thoughts

Although this belief persists, completely clearing your mind of all thoughts, especially at the beginning, is unrealistic. Thoughts are the subtlest manifestation of our breath, the carrier of our life energy (prana), and it takes years of practice to consciously control this connection.

Here’s a simple example: briefly hold your breath and observe whether – and what – you think.

Nothing? No surprise. It’s usually difficult to follow a train of thought while holding your breath. However, since we continue breathing during meditation and do so very consciously, our carousel of thoughts keeps turning.

You will experience moments during meditation when your focus is strong, and over time these moments may become longer. But the idea of completely eliminating thoughts often leads to frustration, especially for beginners. So instead of trying not to think, focus on letting your thoughts flow.

How do you meditate correctly? Here’s how:

• First, bring your body into a comfortable seated position, perhaps with crossed legs. You can also sit on a chair or lean against a wall. The important thing is that you are as comfortable and upright as possible.

• Let your hands rest relaxed on your knees or thighs. It doesn’t matter whether your palms face up or down, choose what feels right for you in the moment.

• If you like, bring your thumb and index finger together (palms facing up: Chin Mudra; palms facing down: Jnana Mudra), close your eyes, lengthen your spine, and relax your shoulders downward.

• Now slowly begin to focus on the so-called Anapana spot, the area between the tip of your nose and your upper lip. Keep your attention there and observe the breath as it flows in and out through your nose.

• You will repeatedly notice that thoughts pull your focus away. As soon as you realize that your attention is no longer on the Anapana spot, gently bring it back, again and again and again.

Last but not least: don’t overwhelm yourself

Just because others can sit in a lotus position for 20 minutes in deep relaxation doesn’t mean you have to go from zero to one hundred. Start slowly (2–3 minutes) and gradually increase the duration until you reach a time that feels comfortable for you. The key word here is comfortable, because trying to force something usually leads to failure. Enjoy the process!

Conclusion

The answer to how to meditate correctly is simple: in a way that doesn’t overwhelm you. Otherwise, you’re likely to give up quickly. The real magic of meditation lies in repetition. That’s why I recommend starting with a simple and even short practice, gradually building from there. The Anapana meditation in this article is perfect for that. I’ll introduce you to another form of meditation in my Yoga-Kit, feel free to check it out!