Meditation: Everything you want to know and learn (step by step)

Meditation is an aging technique that everyone can learn. The one who meditates goes into a state of complete relaxation, where both body and soul are at rest. You forget your problems and stress moments for a while – but the effect, a sense of calm, can remain for hours. Some learn the technology quickly. Others need to exercise a few times.

Do you have a life spinning at rocket speed and a brain that can never really relax? Spending time on exercise and eating healthy is something many people prioritize – but mental health is often forgotten.

Meditation is one of the best things we can do for our inner harmony. Taking a few minutes for meditation every day not only helps us to be calmer, but according to research, affects our brains as well. Studies from Harvard Medical School in the United States have shown that after about eight weeks of meditation ( here is an eight-week program! ), A change in parts of the brain that is especially important for memory, learning and emotion occurs.

The meditation teacher and author Helena Lindblom tells us that the pressures and stresses we face every day cause us to miss a lot in the present.

If you look back only 50 years in time, it’s like another planet. Technology has gone so fast but we as humans and our way of life have not kept up. We are everywhere but never in the present. Are so busy planning that we miss today.

When we meditate, we activate the good hormone serotonin, which makes us more satisfied and learns to stay focused. Meditation also makes us more resistant to stress.

Everything is connected. If you start taking care of yourself, not just by going away for a weekend, but also making these small choices every day, then you start to see great results. You start to get back energy and energy, sleep better and start to feel that there is a meaning to life, ”says Helena Lindblom.

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Lisa Strand, a lay psychologist, has meditated for 25 years and uses meditation in her professional practice. She thinks that the over-stressed modern man needs to gain perspective in order to meet his feelings.

With meditation you get a presence and greater space on the inside to be able to be with painful feelings.

Getting into a routine of meditation is just like physical exercise something that takes time. Helena Lindblom recommends that we lower expectations. Do not set too high requirements. Do not think that you should be perfect the first time, it is impossible. The more you choose not to perform, the better. And you don’t have to light incense or hum. Sitting completely in the quiet, it is by far the most effective way.

Meditation School for Beginners:

How do you start meditating? Choose a quiet place!

Find a quiet place where you cannot be disturbed, and make this your meditation place. Set aside 10-45 minutes each day for your meditation.

Decide on a time that fits into your life but when you don’t usually get too tired. It can be in the morning or after work (or both!). Turn off your mobile and make sure not to be disturbed. Choose comfortable clothes. Some use a candle and incense to get you in the mood, you choose it yourself.

So you sit while you meditate

Sit with your back straight, keep your head upright. You choose whether you want your eyes open or if you want to close your eyes. The meditation should be active and “awake”.

Place one hand over the other. Or you place one hand on each knee. Then cross your legs so that you are in a tailor position. If you are wed, you can cross your legs again so that you sit in the so-called lotus position.

If you have trouble sitting straight, you can put a pillow under your back. Or you sit in a chair that provides support for the lower back. The main thing is that you sit comfortably and firmly.

Concentrate on breathing

Breathe. And concentrate on breathing. Feel the breath going through your nose, down your lungs and up again, out of your mouth. You should feel the breath all the way down to your stomach. Follow the breath as a wave winds up on a beach.


Go through every part of your body and feel how relaxed it is. Continue to breathe calmly and regularly.

Do you get disturbing thoughts?

Let them come out, and let them go. Don’t get angry with yourself for a thought, just pay attention to it and then let it pass. Many thoughts will come, but just keep going, and let the thoughts pass and start concentrating on breathing. Continue for up to 20 minutes.

End the meditation

When it’s time to stop, take a few deep breaths and exhale and gently open your eyes (if you have your eyes closed).

Note  You can suddenly feel different kinds of emotions during your meditation: sadness, joy, fear, anger…. It is completely natural and you should only passively observe and accept the feelings. It may be old feelings that come to the surface during meditation. When you become aware of the emotions, you will be able to process them.

2 mediation exercises to test

The following meditation exercises comes from Brahma  K umaris meditation center in Stockholm. They take courses in Raja Yoga, a form of conscious meditation.

The meditation exercises below should be done with open eyes. The purpose is to learn to relax even when the eyes are open. Often we are not able to close our eyes when we are stressed in everyday life. Having your eyes open in meditation can also be good if you easily get sleepy when you close your eyes. The purpose of meditation is to find one’s inner calm, to gain clarity in thinking and to achieve harmony between soul and body.

Make sure you sit comfortably, with your back straight. Find a point to focus your eyes on. It can be a candle light or something else soothing. In the background you can have some meditation music if you want.

Feel free to start the exercise by going through each body part and getting it to relax. Think in words and pause between each until you can really relax too: Your feet and toes relax… your thighs and legs relax… your back and stomach relax… breathe calmly… your shoulders relax… your arms, hands and fingers relax… I relax the tension in the neck… the jaws relax and the tongue resting in the mouth… the eyes and forehead are relaxed.

Then continue with one or both of these meditation exercises:

Meditation Exercise 1:

Think quietly for yourself: I am sitting in a room with two doors. One door leads to the past, to what has been and all the memories of my life. Now I close that door. The second door leads to the future, my thoughts on this and my plans and dreams. Now I also close that door. And I’m here right now. I rest in the present, in the self, in the inner calm.

Meditation Exercise 2:

Think in advance about a peaceful environment where you enjoy yourself. It can be a forest, a mountain, a lawn or a beach. It can be a known environment such as your country place or an invented one. Imagine sitting there and just being. If disturbing thoughts appear, just observe them and then slowly disappear. Don’t be upset that you can’t concentrate, it’s just normal. Just try to release the disturbing thoughts as soon as they arrive. Quit thinking: I am a peaceful soul.

The meditation exercises do not take longer than a quarter, but you can also sit longer. It is perfectly normal to feel a little tired during or after the meditation. It just means that the body is relaxing.

It is formally research that shows how and why meditation works. Here are some studies that have come in recent years:

  • Growth and activity in the brain are affected, including prefrontal cortex, which has to do with impulse control, learning and empathy.
  • Half an hour of daily meditation for two months measurably increased the amount of gray matter in the hippocampus ( short-term memory ).
  • The stress hormone cortisol decreased already after five days (20 minutes / day).
  • Meditation has a good effect for, among other things, anxiety, depression and pain syndrome, teenage depression, improves sleep and gives a helicopter perspective to negative thought and emotion patterns.