A Bit of Demystifying - A Practical Guide to Meditation

Oh, meditation. Isn’t it everywhere nowadays? From Instagram feeds to movies to rap songs. We get it—it’s beneficial.

We all know we should be meditating. The gym for the mind.

Some of us have never tried it, while others struggle to see the benefits or stay motivated. Some of us even think the benefits don’t apply to us.

It can be exhausting how every wellness specialist has their form of meditation, their course, their practice that will “change the way you think.” In many ways, meditation has become gimmicky. On the other hand, there’s the deeply intellectual and spiritual version, rich with Buddhism or Shamanism. At times, both can seem difficult to approach.

But can we cut to the chase for a second?

True meditation is the observation of our thoughts, emotions, and the present moment.

Where do we even get started?

I felt overwhelmed by the amount of information out there about meditation. Living in a consumer-driven world, every channel seems to sell a different “best” way to meditate. When I started, I did not have technical knowledge about meditation and didn’t even realize there was technical knowledge to be had.

I don’t claim to even remotely be an expert in meditation or its history, but I’ve spent eight years downloading apps, and in the past three years, I’ve taken courses in Eastern meditation and done a fair amount of Eastern research.

I firmly believe that everyone can benefit from meditation, and it is far simpler than what we have been led to believe.

Contrary to popular belief, meditation is NOT about clearing the mind. It’s about seeing the mind. In the West, we often think it’s about silencing our thoughts. But Eastern meditation, rooted in Buddhism, Hinduism, and Taoism, teaches us that meditation is actually about observing the natural flow of the mind without judgment.

It’s about watching our thoughts, feelings, and impulses come and go without trying to control or change them. The goal isn’t to interfere with the mind, but simply to observe where our thoughts go. This brings us to mindfulness—becoming a witness to ourselves.

Mindfulness is being present and aware of our thoughts, feelings, and surroundings without judgment. Meditation helps us practice this, making it easier to access mindfulness in our daily lives.

Meditation and mindfulness go hand-in-hand.

Being aware of our thoughts and emotions as separate from ourselves allows us to observe first, then react or make decisions. Creating this space helps us detach from automatic reactions, allowing us to stay present and respond mindfully rather than impulsively.

Meditation is the training ground for this. When the mind wanders, we notice the distraction, acknowledge our thoughts, and return to the present moment. The more we practice, the more we’re able to do this in everyday life. Over time, we become more skilled at noticing when our minds drift and can bring ourselves back to the now.

Instead of dwelling on the past or anxiously anticipating the future, mindfulness anchors us in the here and now. From Buddhism, we learn that through conscious awareness, we can liberate ourselves from suffering by breaking free from habitual, unconscious thought patterns and behaviors.

Nowadays, there are countless styles of meditation. Hundreds of apps, programs, practices—and millions of meditations—are available online, in group settings, and in written form. I’ve been “meditating” for years. I used to download apps like Calm or Headspace, mainly to help me sleep. While they were helpful for that, they didn’t offer the real benefits I found after exploring Eastern practices. Coming back to these apps after learning Eastern techniques, I’ve found them more beneficial too.

I don’t recommend starting with apps, but here’s what I initially tried:

1. Body Scan – One of the most common Eastern practices and easily found on many meditation apps.

• Practice: Slowly scanning the body, part by part, to notice sensations, tension, and relaxation.

• Focus: Bringing awareness to different parts of your body.

• Goal: Develop a deeper connection with the body.

• Guided or unguided.

1. Guided Visualizations – Another common Eastern practice, easily accessible and widely encouraged.

• Practice: Following a guided audio that takes you through visualizations, like imagining yourself on a beach or in a forest.

• Focus: Using mental imagery to feel relaxed.

• Goal: Relaxation or achieving a specific goal.

• Guided.

Taking courses in Eastern meditation exposed me to other practices that truly shifted my mindset. I began to see my thoughts more clearly, something I hadn’t been aware of before. It became easier to sit with my feelings, connect the dots, and see the bigger picture rather than getting lost in the details. This has been foundational for my emotional regulation, spirituality, and inner peace.

Here are a few practices that worked for me:

1. Focused Attention Meditation – This was the easiest place to start. The sessions were short and soon became addictive.

• Practice: Directing attention to one thing, like your breath, a candle flame, or a mantra.

• Focus: Bringing your mind back to the chosen object whenever it wanders.

• Goal: Strengthen concentration, reduce distractions, and better understand your stream of consciousness.

• Unguided.

1. Mindfulness / Zen Meditation – This was central to the course I took, and it helped me hear my thoughts like never before. I started with just 30 seconds and gradually increased the time.

• Practice: Seated meditation, simply observing the mind and body as they are, focusing on the breath or body sensations.

• Focus: Becoming aware of thoughts, feelings, and sensations as they arise, without judgment.

• Goal: Cultivate awareness and gain insight into the nature of reality.

• Unguided.

Since understanding and practicing these techniques, I’ve also found other meditation styles rewarding, which I’ve listed below. It might sound too “woo-woo” in description, but experiencing them is a different story. It doesn’t happen overnight, but once it clicks, you’ll know.

1. Loving-Kindness Meditation – I love this practice when I’m in a calm mindset. It’s harder when I’m frustrated, but it helps me level-set.

• Practice: Visualization and repetition of phrases extending goodwill to yourself and others, including those you have conflicts with.

• Focus: Generating feelings of compassion and connection.

• Goal: Cultivating unconditional love, empathy, and kindness.

• Guided.

1. Yoga Nidra – I tried this before I understood my own mind, and it didn’t help as much. Once I learned to hear my thoughts instead of suppressing them, I found this practice deeply soothing.

• Practice: Guided relaxation to enter a state between waking and sleeping.

• Focus: Body awareness and visualization to relax.

• Goal: Reach “yogic sleep” for deep relaxation.

• Guided.

1. Chakra Meditation – Once I started to play with my energy, Chakra meditation became a cleansing, restorative practice.

• Practice: Focusing on each energy center (chakra) and using visualization tools to move energy between them, sometimes with mantras or sounds.

• Focus: Balancing and aligning the body’s energy centers.

• Goal: Release stagnant energy and restore balance.

• Guided or unguided.

1. Sound Meditation / Sound Baths – Simple yet soothing. After exploring spirituality, I realized it’s more than just relaxation—it’s a portal to transcendence.

• Practice: Focusing on external or internal sounds, like gongs, mantras, or specific frequencies.

• Focus: Letting sound take center stage while everything else relaxes.

• Goal: Harmonize the body and mind through sound vibrations.

• Guided or unguided.

1. Kundalini Meditation – My all-time favorite meditation style. It might seem “out there,” but I recommend trying it multiple times to feel the energy it generates.

• Practice: A combination of breathing exercises, chanting, physical movements, and meditation to move energy through the body.

• Focus: Awakening spiritual energy from the base of the spine (Kundalini).

• Goal: Raise consciousness and promote spiritual awakening.

• Guided or unguided.

There are other meditation styles not mentioned here, like Vipassana, Mantra, Taoist, Dzogchen, and Third Eye meditation. Let me know if there’s one I should try!

It’s funny—I used to think I understood meditation before I truly got it. I now realize that I have only just started to tap into the true potential for meditation. But I love it deeply. Meditation is my drug. Even though I still fall off my practice sometimes, meditation teaches self-compassion. Perfectionism fades, and fear of failure dissolves. The things that stop you from even trying no longer exist once you start.

Wherever you are in your own journey, like going to the gym for the first time, it’s worth trying at least once. Then a few more times. Hopefully, this gives you a more practical way to figure out where to begin.