A few different people have told me that they want to start meditation but not sure how/where. Obviously, there are multiple options in the market, but people aren’t sure where to start. I thought a bit about it and have come up with a few suggestions.

Before that, a quick note on what meditation means.

What is Meditation?

To make a long story short, the idea is that everything we perceive outside of us is as per our own mind – the mind’s impressions, past history, karmic patterns and so on. So meditation is a process to bring a bit of awareness and distance within our minds so we are not prey to it’s ever changing thoughts and qualities. And we can perceive the world outside in its truer form and not distorted by our own qualities. (This increase in perception is spirituality).

This higher perception and inner balance empowers us in every sphere of our life. Depending on our personal set of problems and karmic patterns – the benefits should show in different ways – reduction of sleep, calmness, joy, creativity, better health etc…

Towards this there are basically two ways – one is to focus the mind on one thing so that everything else is distanced – this includes chanting and other forms of concentration. The other is observation – of the breath or thoughts or sensations and so on. Typically these are the two forms of meditations.

Words used in different paths maybe different but it comes down to focusing single-mindedly or observing (or a mix of the two). Anyway, you don’t need to bother too much about these technicalities, but I am sharing this so the basic idea behind any formal meditation process is clear for you. Also, a lot of people think that meditation means “thoughts must stop” – no, they don’t need to. (Read this – Sadhguru answers this best)

Typically, over time, the mind becomes meditative – which is then a quality. Or no-quality, Vairagya.

The meditative process you do is towards getting back to a naturally meditative mind. And this is the end of suffering.

So where to start?

Here are a few processes I can recommend based on my experience,

Anulom Vilom

This usually falls under a pranayam or a breathing “exercise”. This is a yogic exercise where you breathe in and out from one nostril and then move to the other nostril and repeat. As per different yoga schools there are some variations – which nostril to start with, which mudra to hold the hand and so on. Even if you have done a basic yoga program anywhere, chances are that they have taught you this process.

Generally, everyone recommends breathing deep and slow for this pranayam. If you have learnt this at any yoga school you can do that. Otherwise, there are always Ramdev baba videos on YouTube 😉

Just found a video for Nadi Shuddhi (a variation of Anulom Vilom) from Isha Foundation,

This practice focuses on the breath and can be done at anytime – full tummy, empty tummy or whenever.

Not a lot of people realise that it can be done as a full fledged meditative practice for hours on end. Not only is it very balancing but can be a lot more. At the Isha Foundation ashram, where I stayed as a full time volunteer for a year – I have at times done this for an hour or even more.

It becomes amazing over time.

Isha Kriya

The other meditative practice that is freely available and is basic enough for you to start off with is the Isha Kriya. It requires a sign up but other than that it is freely available to all.

Aum Chanting

The other great meditation to start with is Aum or Om chanting. The problem is that I don’t have a free source to point you to. At Isha Yoga Center they hold a (free) teaching session daily for all visitors. If you visit the center in Coimbatore you can learn it there. This meditation seems basic but it is very powerful. Many people after years of doing the practice and advanced program meditation will still do Aum chanting either daily or when they need to be more balanced in life. In fact, many years back, I have used this meditation to tackle some social anxiety issues I had.

But you have to go to Coimbatore to learn this. If that is not possible, then there isn’t any online resource I can point you to. But other paths also have some Aum or Om chanting meditation, maybe you can try those if more feasible.

So if you just want to start with some meditative practice in your life any of these should come through for you. Once you settle into any of these small practices you can then figure if you want to do a full fledged program with some group to experience their teachings in a deeper way.

Even if you just kept these meditative practices up for 15 – 20 minutes a day I have found them to be very valuable. Over time you can think of increasing time spent on them or getting into more practices by an organization.

Also, note that I keep referring to Isha Foundation very often and recommending their practices because that’s the stuff I have experience with. I can’t suggest you something that I myself haven’t tried out! Moreover, I am not in habit of “trying” stuff out. I have my set practices and I have to deepen those. I am sure some other paths out there may be having good practices too – but I have no experience of them. Moreover, some paths don’t have a clear “practice” – like Ramana Maharishi and his ashram is amazing – but there is no one practice I can refer you to.

And also, please note, there are also meditative practices which are wrong out there (have seen close people suffer from these). So if you are in doubt I will recommend Isha Foundation.