There are a number of ways to achieve a meditative state, like focusing on a specific object, such as a burning candle, for instance. If you choose to use this method to help focus your mind, a trataka stand is recommended to balance the candle at the right height, horizontal to the eyes. Do not stare at the flame, but rather at the wick.

You can use relaxation techniques, like breath control, chanting, or listening to soothing sounds. Start with creating a quiet setting in which to meditate, wearing comfortable clothes. You may find yoga mats or foam blocks make this easier for you, but if assuming a lotus position on the floor isn't possible, relaxing in a comfortable chair will suffice.

There are many books and CDs available to help guide the beginner in meditation, or to provide a relaxing background of soothing sounds. It may be helpful to burn incense to focus concentration on the senses. Many practitioners who use personal chants employ mala beads to assist in focusing the mind to prevent drifting off to sleep or succumbing to mental distraction. These are strings of 108 beads plus a sumera, or summit bead, typically made of natural substances such as seeds, stones or wooden beads. Each material is believed to have certain properties which can affect the subconscious mind.


A more advanced method involves immersing yourself in a contemplative state, alert and aware, as you await the absorption of understanding and wisdom.

Traditional yoga meditation involves all three methods, but this does not necessarily mean that meditating is a religious practice. With the right mindset and tools, anyone can reap the benefits of meditation, such as lowering blood pressure and heart rate, reducing anxiety and muscle tension, and enhancing the immune system and self-confidence.