8 Simple Stages of Meditation


If you’re new to meditation and are unsure where to start, here are 8 simple stages to kickstart your new habit..

1. Posture
Make sure that your spine is upright with head up. If you are slumped your mind will drift. Mind and body are intertwined. If your body is well-balanced, your mind will also be in balance. To straighten up, imagine that your head is touching the sky.

2. Eyes
Try and keep your eyes open. Open eyes allow you to be more present. Just lower your eyes and let your gaze be soft. If you close your eyes you will be more likely to drift away on thoughts and stories. However, it’s important to do what is comfortable for you. Some people find closing their eyes much more effective. It’s good to experiment and see what feels best for you.

2. Focus
In ordinary consciousness we are hardly ever present. For example, sometimes we drive the car on autopilot while being preoccupied with thoughts. Suddenly we arrive at our destination and don’t remember anything about the drive!

3. Breathing
Notice your breath streaming in and out. There’s no need to regulate the breath – just let it be natural. If you are having difficulties settling, you can try counting the breath – which is an ancient meditation practice. On your outbreath, silently count “one”, then “two”, and up to “four”. Then return to “one”. Whenever you notice your thoughts have strayed far away or you find yourself counting “thirty-three”, simply return to “one”. In this way, “one” is like coming home to the present moment. It’s good to return without a backward glance.

4. Thoughts
When you notice thoughts, gently let them go by returning your focus to breathing. Don’t try to stop thoughts, this will just make you feel agitated. Imagine that they are unwelcome visitors at your door: acknowledge their presence and politely ask them to leave. Then shine the soft light of your attention on your breath.

5. Emotions
It’s difficult to settle into meditation if you are struggling with strong emotions. This is because some emotions tend to breed stories in the mind. Especially anger, shame and fear create stories that repeat over and over in the mind.

6. Silence
Silence is healing. When we sit in silence we are able to experience what our mind is doing. There is steadiness and calmness that comes from sitting in silence. In time outer and inner silence meet and you come to rest in the moment.

7. Length
Start with 10 minutes and only sit longer if you feel the length is too short. Don’t force yourself to meditate longer if you are not ready to do that. In time you might like to extend your meditation to 25 minutes. That’s a length that allows you to settle your mind without causing too much stress on your body.

8. Enjoyment
Most of all, it’s important to enjoy meditation. You might like to try sitting with a hint of a smile. Be kind to yourself. Start sitting just a little each day.


“The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly. ”

- Buddha


“When your attention moves into the Now, there is an alertness. It is as if you were waking up from a dream, the dream of thought, the dream of past and future. Such clarity, such simplicity. No room for problem-making. Just this moment as it is.” - Eckhart Tolle