There are many meditative techniques and traditions. Three general approaches are:
1. Focus (breath, sensations, sounds, mantra, walking)
2. Mindfulness (observing your mind work)
3. Loving Kindness
5 Tips for Success
1. Let go of any expectation about doing it right. Meditation is not a goal, it is a practice. You cannot be bad at meditation.
2. Allow what is. Your mind will wander. When you notice you are thinking, compassionately bring yourself back to your meditation. Meditation is the art of gently beginning again.
3. Experiment with different practices, time of day, postures, and settings. You may develop a favorite style and routine.
4. Be realistic – better to meditate a short time every day than a long time once or twice a week.
5. Use a timer and decide in advance low long you will meditate (10 – 45 minutes is average).
Some Favorite Resources
• Insight Meditation Community of Washington https://imcw.org/
Information, classes, training, and free weekly meditation sits in area communities.
• Tara Brach http://tarabrach.com/howtomeditate.html
How-to-guide, guided meditations, resources, local schedule.
• Mindfulness-Based Stress Reduction http://www.mindfullivingprograms.com/whatMBSR.php
Resources, classes, retreats on this combination practice of mindfulness meditation and yoga.
• Spirit Rock http://www.spiritrock.org/
Silent retreats, classes, and trainings on Insight Meditation or mindful awareness.
• Real Happiness: The Power of Meditation Sharon Salzburg
• The Miracle of Mindfulness Thich Nhat Hanh
• 8 Minute Meditation Victor Davich
• Mindfulness for Beginners Jon Kabat-Zinn
• Headspace https://www.headspace.com/headspace-meditation-app
• Calm http://www.calm.com