What research have you done before on meditation? There are many different techniques/styles of meditation.
A simple meditation to start with, is to sit/lay comfortably and close your eyes. Relax your body and let your mind flow freely, let it flow into emptiness. Acknowledge thoughts and just let them pass.
Envision stairs, as beautiful or as simple as you like. And in your mind begin to climb (or descend) them. Focus on your breath. Breathing is a big part of meditation, and there are certain techniques for certain benefits. The most common is: breathe in deeply through the nose, hold, exhale fully through the mouth, hold, repeat.
You can try to focus on nothing, or on a specific image/item/idea. The more you meditate the deeper you can go. It takes a lot of practice and privacy (if you're not good with focusing in noise). Have fun with it and don't try too hard :)
You can meditate with crystals, or play music in the background. If you find it uncomfortable/boring, or like you aren't 'getting it', try to time it. 11 minutes is a typical meditation session, but it can be as long or short as you are comfortable with. Zen monks meditate most of the day, lol, so enjoy it :)
Light Meditation is, perhaps, the easiest form of Meditation. It can be done within 5min or it can extend to half an hour, according to how badly you need it.
Simple Step-By-Step Instructions! (perhaps what many people need)
1) Relax your muscles and sit in a comfortable position with your back straight. Laying down is fine and may be a recommended position if this is your first Meditation.
2) DON'T clear your mind, focus on a happy thought. You can clear your mind if you want, but for a light meditation the point is simply to get rid of negative feelings, so focus on something that makes you happy. For an example we will use: Ice Cream.
3) While focusing on Ice Cream; regulate your breathing. Every inhale should take five seconds, count them. Hold your breath for a second and release a five second exhale. Wait a second and repeat.
Continue this breathing process until you feel relaxed and at peace. Now don't just get up and go, NOW clear your mind. Let your own thoughts come back naturally to you, don't force them. Once you feel you are ready stand up and take on whatever task you have to do next.
Regular Meditation:
Regular Meditation may be one of the most practiced forms and is required for a Deep Meditation.
1) Get comfortable and relax. Dim lighting and natural sounds can both be helpful in this form of Meditation.
2) Regulate your breathing in the same way mentioned in Light Meditation; ten second breaths, five second inhale and five second exhale with a one second pause in between.
3) Let your mind wind down on it's own. Don't force thoughts out of your head, but rather let them come to you and then let them pass. After a few minutes thoughts will come to you slower and you will enter a form of Meditation.
4) If anything keeps distracting you and won't leave, I would use the ''Big Box'' method. Visualize a big box sitting in front of you and pick out the thoughts that bother you, put the thought in the box and close it. This doesn't work for everyone, but it's not a bad idea either.
5) Once you are done Meditating pull out slowly. Let your thoughts come back to you and once you are yourself again try standing up, but do this slowly as well. You should feel more relaxed after this and your mind should feel a bit more clear.
Most people do this for around 15-20 minutes, but you may continue for as long or as short as you wish. There is not ''must have'' time limit for Meditation, save for the limitations you give yourself.
A Deep Meditation requires first going into a Regular Mediation, so practice that before trying this. Regular Meditation is easier after having done some Light Meditation, so I would recommend starting with that.
1) Get comfortable and relax. Dim lighting and natural sounds can both be helpful in this form of Meditation, but complete silence and darkness may be best.
2) Regulate your breathing in the same way mentioned in Light Meditation; ten second breaths, five second inhale and five second exhale with a one second pause in between.
3) Let your mind wind down on it's own. Don't force thoughts out of your head, but rather let them come to you and then let them pass. After a few minutes, thoughts will come to you slower and you will enter a form of Meditation.
4) If anything keeps distracting you and won't leave, just let it. You can use the Big Box method, but overcoming these obstacles may prevent them from interfering later into the Meditation.
5) Once your mind is cleared of all things visualize a place of peace. This is your ''Inner Sanctum'', a ''Personal Grotto'', it is your place of peace. Similar to Astral Projection in a way that you may feel physically there, this is a place that can only be reached by you and your Spirit Guides.
6) Once you are done Meditating pull out slowly. Let your thoughts come back to you and once you are yourself again try standing up, but do this slowly as well. You should feel more relaxed after this and your mind should feel a bit more clear.
Since I like to do this just before going to sleep, I pull out of the Inner Sanctum and let my brain shut down. I don't pull out of this Meditation until the morning, when I wake up. Sometimes this Meditation may also lead to prophetic visions or dreams.
