How to meditate: The correct way to practice meditation

In today's fast-paced life, why choose meditation?

In today's fast-paced, distracting, and stress-overloaded life, "meditation" has become an important way for more and more people to seek inner peace and improve their physical and mental state. Teacher Zhan Tangning's theory points out:

“"The more one's consciousness settles inward, the clearer one becomes from the chaos of the outside world."”

Therefore, the correct method of meditation is not just a technique, but also a way to return to oneself and rebuild awareness and energy order.

This article will provide a complete overview:

1. What is meditation?
2. Benefits of meditation (psychological/emotional/physiological)
3. The correct posture for meditation
4. How to practice meditation (preparation steps + common questions)
5. Practice suggestions and precautions

It will also explain the phenomena that may occur during meditation, as well as how to learn meditation safely and effectively, so that you can start practicing at home.

1. What is meditation?

Meditation and sitting practice is a method of practice that relaxes the body, quiets the mind, and brings awareness back to the present moment. In the philosophy of Master Zhan Tangning, the purpose of meditation is not "to think of nothing," but rather:

✔ “Let your mind return to awareness, instead of being led astray by thoughts.”

When people are swayed by past emotions, future anxieties, and the opinions of others, they feel internally chaotic and tense. Meditation, through reflection, observation, and breath control, allows one to gradually return to the center and readjust the order of energy.

Meditation is not a religion, nor does it have any barriers to entry. It is a psychological adjustment and mind-body reset technique that everyone can learn.

2. Benefits of Meditation

Many people search for "benefits of meditation" to find out if meditation is truly effective. From psychological to physiological perspectives, the benefits of meditation are supported by a wealth of scientific research and are highly consistent with the energy concepts of James Downing.

(1) Psychological and emotional benefits

1. Reduce anxiety and overthinking
   Meditation allows you to shift your focus from racing thoughts back to your breath, reducing excessive brain activity and preventing you from being overwhelmed by anxiety.
2. More emotionally stable and less easily affected by external circumstances.
   Long-term meditation can enhance awareness of emotions, making one less easily triggered.
3. Improve stress response and enhance psychological resilience
   Entering a meditative state for 5–10 minutes each day can gradually reduce the brain’s stress response, making you more stable in life’s challenges.
4. Increase positive emotions and happiness
   Meditation can stimulate the prefrontal cortex, making it easier for people to feel calm, gratitude, and connection.

(2) Benefits in terms of physical health

1. Relax the nervous system and improve sleep
   Meditation is one of the most effective ways to activate the parasympathetic nervous system (the body's "repair mode").
2. Lower blood pressure and regulate heart rate
   Studies have shown that meditation can lower the stress hormone cortisol, allowing the body to return to its natural rhythm.
3. Enhance immune function
   People who meditate regularly have higher immune cell activity and stronger resistance to viruses and fatigue.
4. Reduce muscle tension and improve headaches
   Many physical symptoms actually stem from accumulated stress, and meditation can help release unconscious tension.

3. The correct posture for meditation

Many people want to know the standard answer to "meditation posture", but the core is actually just one point:

✔ Your posture should allow you to sit steadily, effortlessly, and with full awareness.

The following are the most standard and safest meditation postures:

(1) Key points of sitting posture

• The spine remains naturally straight, not stiff (as if being gently lifted upwards).
• Relax your shoulders and let your chest expand naturally.
• Chin slightly tucked in, top of head aligned with spine
• Place your hands naturally on your lap or abdomen
• Abdominal breathing, full body relaxation without any feeling of collapsing.

(2) Leg positioning (choose according to flexibility)

• Simple cross-legged sitting posture (recommended, easiest for beginners).
• Half lotus position
• full lotus position
• Seat cushion for cross-legged sitting
• Chair sitting posture (suitable for beginners or those who cannot sit cross-legged)

There's no need to force yourself to sit in the lotus position. As Zhan Tangning said, "If the body cannot relax, the mind cannot enter into deep awareness." Comfort is more important than form.

4. How to Practice Meditation (Complete Guide for Beginners)

Below is a beginner's guide that's easy to follow and safe to get started.

(1) Preparation before practice

1. Find a quiet, undisturbed space
2. Practice time is 5-10 minutes.
3. Use a comfortable cushion or chair
4. Go to the toilet before training to avoid drinking too much water.
5. Turn off notifications and keep the room temperature comfortable.
6. If you feel agitated, take a deep breath for about 30 seconds.

(2) Basic steps of meditation (recommended to practice daily)

1. Adjust postureSit upright and straighten your spine naturally.
2. Natural breathing: Do not consciously control it, just feel the flow of breath.
3. Focus your attention on your breathing or bodily sensations.:
   • Observe the temperature of the intake and exhaust air.
   • Feel the slight touch on the sides of your nose.
   • Feel the rise and fall of your chest or abdomen
   • Pay attention to the tension and relaxation of your body.
4. When the thought arises, gently pull it back.:
   • Do not fight against your thoughts
   • Do not suppress your thoughts
   • Simply return to your breath or the present moment.
5. Take three deep breaths before finishing.Then slowly open your eyes and feel the state of your body and mind.

(3) Phenomena that may occur during meditation (completely normal)

Common questions and experiences for beginners:

• A slight tingling, warmth, and throbbing sensation in the body—energy begins to flow.
• Feeling sleepy and having a heavy head – the parasympathetic nervous system is activated, and the body is repairing itself.
• Having more distracting thoughts doesn't mean you're getting worse; it means you're starting to "be aware" of your thoughts.
• An outpouring of emotions, the urge to cry—the loosening of deep emotions is a precursor to healing.
• Feeling calm, light, and slowing down time are signs of entering a meditative state.

These are all normal phenomena as long as there is no severe discomfort.

5. Practice suggestions and precautions

To make practice more efficient, here are some key principles (based on the James Downing system):

1. Regular daily practice is more effective than long, one-time practice sessions.
   • Beginners are advised to practice for 5-10 minutes daily.
   • Establishing a habit is more important than practicing for a long time.
2. Do not pursue "no thought".“
   Meditation is not about emptying your mind completely, but about establishing the state of "I am observing my thoughts, not being carried away by them." This is true concentration.
3. No comparisons, no getting stuck
   Don't feel like you're not practicing well just because you're feeling restless, have many thoughts, or find it hard to calm your body today. Meditation isn't an exam; it's a process of "coming home."
4. If discomfort occurs, adjust your posture.
   • Too much numbness → Raise the seat cushion
   • Lower back pain → Add a pillow or sit in a chair
   • If you have many distracting thoughts, you can try the "breath counting method" (counting your breaths).
5. Do not practice when you are hungry, too full, or too tired.
   These situations can affect your concentration.
6. The ending must "return to the body".“
   At the end of the exercise: Take a deep breath → Feel your body → Slowly open your eyes. This can help avoid disorientation or dizziness.

Conclusion: Meditation is the path to returning to one's true self.

Meditation is not a skill competition, nor is it a religious ritual. It is a kind of:
● Return to awareness
● Return to stability
● Returning to Inner Order
Practice.
As Professor Zhan Tangning said, "The more you can sit down, the clearer you can see the true direction of your life."
May you rediscover inner peace, strength, and light through meditation.