Many forms of meditation focus on breathing; some use specific visualizations, while others use a mantra or repetitive statement. The primary goal of all meditations is to quiet the mind while maintaining a calm, non-judgmental awareness – allowing thoughts, feelings and sensations to come and go without being entangled in them. This calm, accepting, spacious awareness is your higher self – or your essence. How you choose to meditate is not important – only that you do it.  Most importantly, meditation will bring you into the now, the present moment.

Meditation serves to help you grow spiritually through a journey of self-discovery. It can help with personal transformation as it develops a connection with your higher self. You can create positive changes in your physical body, and gain greater skills in healing yourself. Here are some basic guidelines for the mediation process:

• Put Your Expectations Aside: Don't worry about doing it right. There are infinite possibilities with no fixed criterion for determining the right meditation. There are, however, a few things to avoid:
• Trying to force something to happen;
• Over-analyzing the meditation;
• Trying to make your mind blank or chase thoughts away; and
• Putting too much emphasis on doing it right.
• Find a Quiet, Comfortable Place: You can sit in a comfortable chair, on a bed, or on the floor – anywhere that's comfortable. Sitting with your spine straight allows spiritual energy to flow freely up the spine, which is an important aspect of meditation. Try leaning against the back of a chair, a wall, or a headboard. If you are unable to sit up, you can lay flat on your back.
• Eliminate as Much Noise and as Many Potential Distractions as Possible: Don't worry about things that you cannot control. Try to find a space that is pleasing to your senses, comfortable, and warm with soft lighting. You may find that having certain objects present (i.e. crystal, inspiring art, etc.) or certain essential oils may help enhance your experience.
• Be Consistent: It is recommended that you try to meditate at the same time and place every day so that your mind becomes accustomed to the habit. Ideally you should meditate at the beginning of your day; however, if morning is not feasible, the next best time is sunset.
• Master the Practice of Deep Relaxation Before Meditating: Your body needs time to be conditioned to the relaxation response before being able to enter into a focused meditative state.
• Don’t Worry About Needing a Lot of Time: You can reap the benefits of meditation in as little as one or two 10 to 15 minute sessions each day.
• Remove Your Shoes and Wear Loose, Comfortable Clothing: This will prevent restrictions to your breathing.
• Consider Using Sounds or Mantras to Help Maintain Your Focus: A common sound people often use is “OM”.

Sources: National Center for Complementary and Alternative Medicine; Tom Bergmann, DC, a professor at Northwestern Health Sciences University and public lecturer about mediation.