How To Meditate at Home

There are different types of meditations for different purposes. It’s basically impossible to try to pull everyone over the same edge, but if I were to be so naughty and do it anyway, I’d summarize it as:

Singular focus

To simply focus on one thing. We take a look at the two most common forms of meditation:

 “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

Observation meditation:

Here, the goal is to see the present for what it is, observe and take it in. Your purpose is not to achieve anything, simply to see things for what they are. We call this Mindfulness in the West and have become very popular lately. In the east it is called Zen Buddhism and has been around since 1227 (Zazen) but probably their philosophies of life became a little too scary for us and we removed all spiritual aspects and kept the meditation itself.


Sit down (on a chair, tailor, upstairs in a split… it really doesn’t matter as long as you are comfortable).

Set an alarm (recommend 24 minutes) and decide to sit the time out, regardless.

Relax, observe. You are not here to perform.

Does it scratch your nose? Observe it until it releases. Back hurts? Note. Do thoughts begin to drift away? Carefully bring your consciousness back to the present and continue to observe.

Stay free from judgment and note that you are NOT your thoughts.

 “The thing about meditation is…you become more and more you.” ~David Lynch

Focus Meditation:

This is usually what we think of when we hear meditation. Here, the purpose is to stay focused on one thing all the time, usually breathing (can be anything, such as a candle, object, mantra, etc.). This is in order to tame the mind and silence what we call the “ape brain” who likes to run amok. After such a meditation, the mind becomes very calm, and sometimes completely silent.


Sit down comfortably.

Set an alarm (recommend 24 minutes) and decide to sit the time out, regardless.

Relax, put all your focus on breathing in the stomach (make sure you are breathing, ie breathe with your stomach). Note how the stomach expands as you breathe in, and sinks in as you exhale.

If your thoughts wander away, calmly and gently return your focus to breathing. This will happen many times, accept it and simply take back your focus without judgment.

Why meditate?

There are many reasons why meditation is good for us. I believe that meditation does for the brain, what exercise does for the body. Why leave one above the other? Many people exercise for well-being, which is very effective and useful. At the same time, we often train the body to feel good in the mind. Why do we never train the mind directly?

In addition to meditation permanently changing the structure of your brain (and thus your whole perception of reality), there are several benefits:

Releasing from stress, anxiety and anxiety (deactivates reptile brain, thereby reducing cortisol and adrenaline levels)

Lowers blood pressure

Increases production of the hormone DHEA (the vitality hormone that increases fat burning, muscle building and prevents age-related diseases)

  • Improved sleep (usually resolves insomnia)
  • Increases awareness
  • Creates a sense of well-being and fulfillment
  • The challenge
  • Meditate 24 minutes every day for one week.
  • Write down from 1-10 how you feel before the meditation, and then after.
  • What were your results?