There is no right way to meditate, no one thing that should be achieved, or particular way it should be done. Meditation practice should be comfortable and relaxing.
• Don´t meditate on an empty stomach. If you´re hungry, give your body the fuel it needs. Bad habits is never the way to a clearer mind and healthier body.
• Meditation should be done in a comfortable position, in comfortable surroundings. You don´t have to sit with your legs crossed if this position is uncomfortable. Many men have tight groin muscles and hamstrings which make sitting this way uncomfortable. Sit in a chair and place your feet on the floor if this is more comfortable for you.
• At least as a beginner, it is important to meditate in the most peaceful environment you can create. Try to eliminate outside noises and distractions. Definitely turn the TV off. However, if there is still noise around you don´t worry about it. Take care of the sound you can control and free your worry about the rest.
• Meditation should be performed while sitting and an important part of meditating is correct posture. Sit with your spine straight, don´t slouch or hunch your shoulders over. Pull your shoulders back. So many people who sit at a desk all day and work at computers have hunched shoulders and find sitting with a straight back difficult.
• It is important, however, to get your back and spine in proper alignment. If you need help you can sit with your back against a wall or the back of the chair.
• Place your hands where they feel comfortable. Some people place them at their sides, on their knees or on their stomach. The important thing is that your hands feel natural wherever you place them.
• Most importantly, before you meditate, release any preconceived notions or expectations you have for your meditation practice. Don´t try to make yourself feel something; don´t obsess about getting it right or clearing your mind of thoughts. Meditation should come naturally but it does take practice to achieve the results you desire.
So many people are hesitant to meditate because they have preconceived notions about what meditation means. Many people are also ineffective mediators because they have certain beliefs about what it should be. Meditation isn´t just for Buddhist monks, older women and granola eating hippies.
Meditation is for anyone who wants to find some inner peace and a few moments of relaxation and calm in an otherwise stressful world. When meditation is looked at from this perspective it seems to be universally desirable.
Meditation does not mean you consciously blank your mind to all thoughts. As you focus on your practice, hear the rhythm of your breathing and feel the inner peace. The focus of your brain will turn towards calm and inner peace. The quieting of your mind comes not from a conscious effort but as an effect of your practice.
Meditation does not mean you will experience visions or see sugar plum fairies dancing through your mind. Some meditation does produce images but most simply quiets the mind. Meditation may seem intimidating but it isn´t. It can be learned and practiced by anyone. Meditation does take dedication to reach its most effective outcomes.