Learn how to meditate: A complete guide to mindfulness


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learn how to meditate

Meditation, an ancient practice deeply rooted in the Ayurvedic tradition, stands not merely as a method for lowering stress and achieving tranquility but as a profound tool for healing and self-discovery.

The principle behind meditation, from an Ayurvedic perspective, is to harmonize the mind, body, and spirit, leading to a state of holistic integrity.

This practice, beneficial across all dimensions of health, can significantly improve our quality of life when incorporated consistently into our dinacharya or daily Ayurvedic routine.

What is Meditation?

Meditation is a transformative practice that involves the deliberate use of various techniques, such as mindfulness or focusing on a specific object, thought, or activity. It aims to cultivate attention, awareness, and ultimately achieve a state of mental clarity and emotional stability.

While meditation has historical ties to spiritual and religious traditions, it has evolved beyond those boundaries to be recognized for its wide-ranging benefits in stress reduction and overall health improvement.

The essence of meditation lies not in blind faith, but in the exploration of consciousness, the pursuit of heightened awareness, and the quest for inner peace. With consistent practice, meditation acts as a powerful tool to quiet the mind’s chatter, leading to improved stress coping mechanisms, increased self-awareness, and a profound sense of tranquility in everyday life.

The History of Meditation

The origins of meditation trace back thousands of years, embedded in the ancient cultures of Asia. Historical documentation reveals that the practice began as a ritual component of many Eastern religions, including Hinduism, Buddhism, and Taoism.

The Vedas, ancient Hindu scriptures written in India around 1500 BCE, contain some of the earliest recorded instructions on meditation techniques. Similarly, Buddhism, founded by Siddhartha Gautama or the Buddha in the 6th century BCE, significantly contributed to the spread of meditation as a practice for achieving enlightenment.

Over centuries, the essence and methodologies of meditation traveled across continents, evolving and adapting to the cultural contexts of various societies. By the 20th century, meditation had established a presence in Western cultures, not as a religious practice but as a form of mental and emotional therapy.

The integration of meditation into the health and wellness industry marked a turning point, making it a staple in modern stress reduction and personal growth programs. This history showcases meditation’s transition from a religious ritual to a universal practice aimed at enhancing the human experience across spiritual, mental, and physical dimensions.

Why Meditate?

The question of why you should learn how to meditate is not just about the practice itself, but rather a reflection on the busy world we live in today.

With the constant rush and pressures that surround us, stress, anxiety, and a feeling of detachment from our true selves have sadly become all too common.

In this context, meditation stands out as a powerful tool—it provides a safe haven, a sacred space where one can pause and reestablish that vital connection with their inner being.

This reconnection nurtures a profound sense of tranquility and fulfillment that extends far beyond the meditation session, enriching and enhancing every aspect of daily life.

Key Benefits of Meditation for Each Dosha

In Ayurveda, the ancient Indian system of medicine, individuals are understood to have a unique blend of three fundamental bodily energies or doshas: Vata, Pitta, and Kapha. Learning how to meditate promotes balance and harmony within and can offer specific benefits tailored to each dosha, aiding in differentiated well-being.

  • Vata Dosha: For individuals with a dominant Vata dosha, characterized by qualities of air and space, meditation can be immensely grounding. It helps in calming the often overactive and restless mind typical of Vata imbalance. Regular meditation enhances clarity, stability, and inner peace, mitigating issues like anxiety, insomnia, and irregular digestion.
  • Pitta Dosha: Those with a predominant Pitta dosha, embodying the elements of fire and water, can find their naturally high intensity and temperature cooled and balanced through meditation. It cultivates patience, emotional stability, and a more compassionate outlook, countering tendencies towards anger, frustration, and criticality.
  • Kapha Dosha: For Kapha dominant individuals, characterized by earth and water elements, meditation energizes and motivates. It combats the lethargy and complacency often seen in Kapha imbalances, fostering a sense of renewal and invigoration. This aids in addressing issues of depression, weight gain, and resistance to change.

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By nurturing the mind, body, and spirit, meditation manifests unique advantages attuned to the needs of each Ayurvedic constitution, facilitating a path to holistic health and vitality for every dosha.

General benefits of meditation

The benefits of meditation are extensive and well-documented. Regular practice can lead to:

  • Reduced Stress: Meditation lowers levels of cortisol, the stress hormone, promoting relaxation.
  • Enhanced Concentration: It improves the ability to focus and concentrate, aiding in both personal and professional aspects of life.
  • Better Sleep: Meditation can help regulate sleep patterns, making it easier to fall asleep and improving sleep quality.
  • Increased Self-Awareness: It fosters a deeper understanding of oneself, leading to greater self-acceptance and personal growth.
  • Boosted Immune System: Research suggests that meditation can enhance the immune system, making the body more resilient against illnesses.

How to Meditate

Meditation can seem daunting to beginners, but with a few simple steps, anyone can incorporate this practice into their daily routine to harvest its numerous benefits. Here is a detailed guide to help you incorporate this wonderful practice:

Getting Started

  1. Find a Quiet Space: Choose a peaceful area where you won’t be disturbed. This could be a quiet corner of your home, a serene spot in the garden, or even a secluded place in a nearby park.
  2. Settle Into a Comfortable Position: Sit in a comfortable position, either cross-legged on the floor or in a chair with your feet flat on the ground. The key is to maintain an upright posture that allows for unobstructed breathing but doesn’t strain your body.
  3. Set a Timer: To avoid distraction, set a timer for the duration of your meditation. Beginners may start with 5-10 minutes and gradually increase the length as they become more comfortable with the practice.

The Meditation Process

  1. Close Your Eyes: Gently close your eyes to help turn your attention inward. This minimizes external stimuli and makes it easier to focus.
  2. Focus on Your Breath: Pay attention to your breathing. Notice the sensation of air flowing in and out of your nostrils, or the rise and fall of your chest or abdomen. This act of mindfulness keeps you anchored in the present moment.
  3. Return Your Focus When Distracted: It’s normal for your mind to wander during meditation. Whenever you notice your thoughts drifting, gently acknowledge them and bring your focus back to your breath.

Deepening Your Practice

  • Incorporate Mantras or Visualization: Some people find it helpful to repeat a mantra or visualize a peaceful scene to deepen their meditation.
  • Explore Guided Meditation: There are many resources available for guided meditation, which can be particularly useful for beginners. These resources provide verbal instructions that can help you maintain focus throughout your session. Try this meditation to find peace in times of war.
  • Be Consistent: Consistency is key. Try to meditate daily, even if it’s only for a few minutes. Establishing a routine helps solidify the practice as a part of your everyday life.

Concluding Your Meditation

  1. Gradually Come Back to Your Surroundings: When your timer goes off, don’t rush to open your eyes. Take a few moments to slowly become aware of your surroundings.
  2. Stretch: Perform some gentle stretches to awaken your body, especially if you’ve been sitting in one position for a while.
  3. Reflect on Your Experience: Reflect on your meditation experience. Acknowledge any challenges you faced and remind yourself of the benefits of your practice.
  4. Journal Your Thoughts: After meditation, take a few minutes to journal about your experience. Note any insights or emotions that arose. This practice helps consolidate your meditation experience and tracks your progress over time.

Remember, the goal of meditation is not to clear your mind of all thoughts but rather to observe them without judgment and return to your focus point—your breath. With patience and regular practice, you’ll start to experience the profound benefits meditation has to offer.

Tips for Beginners Differentiated by Dosha

For beginners, starting a meditation practice might seem daunting due to misconceptions that one needs to empty their mind or achieve a state of perfect peace. This misunderstanding can lead to frustration when inevitable thoughts arise. However, the essence of meditation is not in preventing thoughts but learning to observe them without attachment.

Beginners can overcome these obstacles by setting realistic expectations, understanding that meditation is a skill that develops with time and practice. Patience and self-compassion are crucial as one learns to gently refocus their attention back to their breath or chosen meditation object whenever the mind wanders.

Adopting a curious and non-judgmental mindset towards one’s thoughts and experiences during meditation further aids in overcoming initial challenges, making room for a fulfilling and beneficial practice.

In addition, meditation can be approached differently based on your Ayurvedic dosha—Vata, Pitta, or Kapha. Understanding your dosha can help tailor your meditation practice to better align with your intrinsic nature.

Vata Tips:

Create a Calm Environment: Vatas are easily distracted and unsettled. Choose a quiet, warm, and comfortable spot for meditation to help ground your energy.

Slow Down: Incorporate slow breathing techniques or guided visualizations to calm the mind. Vatas benefit from slow, steady rhythms in their practice.

Warmth is Key: Dress in warm, comfortable layers or meditate in a space that is comfortably heated to counteract Vata’s cold nature.

Pitta Tips:

Focus on Cooling: Pittas have intense energy and can get easily frustrated. Focus on cooling the body and mind through meditation practices that foster openness and surrender, such as moon salutations if incorporating yoga or a guided meditation focused on water elements.

Early Morning or Evening: Avoid meditating when the sun is strongest. Early mornings or evenings are ideal times for Pittas to practice, helping to avoid overheating the body and mind.

Foster Compassion and Patience: Pittas should remind themselves before each practice to release criticism and judgment, cultivating an attitude of compassion and patience.

Kapha Tips:

Stimulate and Energize: Kaphas may struggle with lethargy or sleepiness during meditation. Practices that incorporate more breathwork, particularly energizing pranayamas such as Kapalbhati, can be beneficial.

Change It Up: Incorporating variety and gentle challenges in meditation practice can help keep Kaphas engaged and motivated. Trying different meditation or breathing techniques can spark interest.

Morning Practices: For Kaphas, it’s beneficial to meditate in the morning when energy levels are naturally more vibrant, helping to set a positive and dynamic tone for the day.

Tailoring your meditation practice to suit your dosha can enhance your experience and help you achieve better harmony and balance, both mentally and physically.

General Tips

  • Start Small: Begin with just a few minutes each day, gradually increasing the duration as you feel more comfortable.
  • Consistency is Key: Try to meditate at the same time each day to develop a routine.
  • Be Patient: Like any skill, meditation requires practice and patience. Don’t be discouraged by distractions or days when meditation feels more challenging.
  • Use Guided Meditations: If you find it hard to maintain focus, guided meditations can provide structure and support.

Creating Your Meditation Space

Creating a dedicated meditation space can significantly enhance your practice by establishing a physical area where you can cultivate calm and focus. It doesn’t require a lot of space—a quiet corner of a room can suffice. The key is to make this space inviting and relaxing for you personally.

  • Choose a Quiet Spot: Find a location in your home that is away from high traffic areas and noises. This could be a corner of your bedroom, a spare room, or even a section of your living room.
  • Make It Comfortable: Place a comfortable cushion or chair in your meditation space. The goal is comfort during your practice, so choose something that supports your sitting posture without causing discomfort.
  • Personalize Your Space: Adding personal elements such as candles, incense, or peaceful imagery can make the space feel more sacred and conducive to meditation. An altar with items that hold personal significance can serve as a focal point and inspire your practice.
  • Keep It Clean and Clutter-Free: A tidy space helps to minimize distractions and promote a peaceful atmosphere. Before meditating, take a moment to clear any clutter from your meditation area.
  • Incorporate Nature: If possible, include elements like plants or a small fountain to bring a sense of serenity and connection to the natural world into your meditation space.

Remember, your meditation space is a reflection of your personal practice, so tailor it to meet your needs and enhance your experience.

Making Meditation an Essential Part of Your Daily Routine (dinacharya)

Incorporating meditation into your dinacharya, or daily routine, can profoundly enhance your overall well-being by grounding you, reducing stress, and improving focus.

In Ayurveda, the structure and discipline of our morning routine are highly valued for balancing our physical, mental, and spiritual health.

Ayurveda emphasizes waking up during the “Brahma muhurta,” which is about 90 minutes before sunrise, as the optimal time for self-reflection, meditation, and personal growth activities. This period is considered Sattvic, promoting purity, clarity, and calmness of mind.

Incorporating meditation into your morning routine aligns with Ayurvedic principles by setting a serene and mindful tone for the day. It harnesses the natural, tranquil energy of the morning to enhance concentration, rejuvenate the body, and stabilize emotions.

This practice not only prepares you for the day ahead but also aligns you with the natural rhythms of nature, fostering a deeper connection to the self and the universe.

It is important to add reminders to significantly boost your commitment to your meditation practice, making it much easier to stick to your new intention. Placing visual cues in your environment, like sticky notes in visible areas or setting up your meditation cushion in a conspicuous spot, can remind you of your commitment to meditate daily.

Creating a routine anchored by these reminders helps in forming a habit, ensuring that meditation becomes a non-negotiable part of your dinacharya, just like brushing your teeth or having breakfast.

Time to Practice Awareness

Once you’ve arranged your surroundings, designated a space, and established a routine, to incorporate meditation into your daily life, the next step is to cultivate a deeper sense of awareness during your practice. Engaging fully with the here and now, without judgment or distraction, is a foundational aspect of building a resilient and enriching practice.

This section focuses on specific guided meditation experiences.

Meditation to Reduce Stress

  1. Find a Comfortable Spot: Choose a quiet, comfortable space where you won’t be disturbed. You can sit on a chair or cushion with your back straight but relaxed.
  2. Set a Timer: Decide how long you want to meditate. Starting with 5 to 10 minutes is perfect for beginners. Use your phone or a meditation app to set a timer.
  3. Focus on Your Breath: Close your eyes and take a few deep breaths. Then, allow your breathing to return to its natural rhythm. Concentrate on the sensation of air moving in and out of your nostrils, or on the rise and fall of your chest.
  4. Acknowledge Your Thoughts: It’s natural for thoughts to arise. Instead of engaging with them, gently acknowledge their presence and then refocus your attention back to your breath. Imagine your thoughts as clouds passing in the sky, coming and going without affecting your focus on breathing.
  5. Use a Mantra (Optional): If focusing on your breath is challenging, you can silently repeat a calming word or phrase with each inhale and exhale, such as “In” and “Out” or “Calm” and “Peace.”
  6. Gently End Your Session: When your timer goes off, slowly bring your awareness back to your surroundings. Open your eyes gently, take a moment to notice how your body feels, and then gradually stand up.
  7. Reflect: After your meditation, spend a minute or two reflecting on the experience. You might choose to journal about how you feel or any insights you gained during your practice.

With this simple meditation, you can effectively reduce stress levels and enhance your sense of well-being.

Gratitude Meditation

  1. Find a Quiet Spot: Choose a peaceful place where you won’t be interrupted.
  2. Set the Scene: Create an ambiance that will help foster feelings of gratitude. This could involve lighting a candle, playing soft background music, or surrounding yourself with items that make you feel thankful.
  3. Start with Deep Breaths: Close your eyes, take a few deep breaths, and try to relax your body completely. With each exhale, release any tension you feel.
  4. Think of What You’re Grateful For: Begin to think about all the things in your life you’re grateful for. This could be your health, family, friends, experiences, or even the simple joys like a sunny day or a delicious meal.
  5. Feel the Gratitude: With each item that comes to mind, pause and truly feel the gratitude. Notice the warmth, light, or any other sensation that arises in your heart or body. Allow these feelings to grow with each breath.
  6. Send Gratitude Outward: Imagine sending these positive feelings of gratitude out into the world, to your loved ones, and even to strangers. Envision your gratitude as a warm, glowing light expanding from your heart and reaching others.
  7. Gently Return: When you’re ready, slowly bring your attention back to the present moment. Open your eyes, maintaining the sense of gratitude. Feel grounded and refreshed.
  8. Closing Reflection: Take a moment to reflect on this meditation. Consider writing down any thoughts, feelings, or revelations that came to you. Acknowledge the power of gratitude in your daily life.

By regularly practicing this gratitude meditation, you can cultivate a deeper appreciation for the myriad blessings in your life, fostering a positive outlook and promoting overall well-being.

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Active Meditation: Engaging the Mind and Body

Active meditation is a dynamic practice that incorporates mindful movement and activities to engage both the mind and body. Unlike traditional seated meditation, active meditation can be particularly beneficial for those who find stillness challenging or wish to incorporate mindfulness into various aspects of their daily life.

Walking in Nature Meditation

This practice is a prime example of active meditation. It involves walking slowly and intentionally in a natural setting, fully immersing oneself in the surrounding environment. The aim is to focus deeply on the senses—feeling the ground underfoot, noticing the scent of the trees and plants, observing the colors and movements of nature. This form of meditation combines physical activity with mindfulness, fostering a deep connection with nature and calming the mind.

Learn more about earthing as a type of active meditation.


Self-hypnosis on the other hand, is a more introspective form of active meditation where you guide yourself into a deeply relaxed state. By focusing on positive affirmations or specific goals, you can enter a trance-like state where the mind is more open to suggestion.

The self-hypnosis technique can be particularly useful for stress reduction, behavior change, and manifesting desires. Unlike traditional meditation, self-hypnosis involves engaging the mind in a more active role, guiding it towards a specific outcome or state of being.

Meditation Through Daily Tasks

Active meditation can also extend to seemingly mundane tasks, such as washing the dishes or making your bed. By immersing yourself fully in these ordinary activities, and paying close attention to every step of the process, you engage in a meditative state.

This practice involves focusing intently on the sensations and movements involved in the task—feeling the warmth of the water, noticing the texture of the dishes, or the smoothness of the sheets. This form of active meditation transforms everyday activities into opportunities for mindfulness, grounding yourself in the present moment and finding a sense of calm and focus in the routine.

These practices offer unique pathways to mindfulness, allowing individuals to explore meditation in a way that suits their preferences and lifestyles. Whether through a serene walk in nature or a focused self-hypnotic exercise, active meditation provides an enriching complement to traditional seated practices, making the benefits of mindfulness accessible to all throughout their day.

Meditation is an accessible, effective, and profound practice that can enrich your life in myriad ways. By dedicating just a fraction of your day to meditation, you can embark on a path toward greater peace, clarity, and overall well being.

Remember, the path of meditation is a personal one. The key lies in your dedication to the practice and the kindness you show yourself in every session.

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Hi! I'm Monica

My life purpose is to help women achieve physical, mental, and emotional alignment, improve their digestion, balance their hormones, and feel more confident in their own skin.

Join me on PRANA APP for a journey of self discovery, balance, and bliss. All you need and more to restore your health and thrive is waiting for you on Prana app.

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