5 ms·

How do I get started meditating? Any sources or books?

depaya 2y ago
Try a float tank (sensory depravation tank). IMO it's like easy mode for meditating and I've thoroughly enjoyed it.
timoth3y 2y ago
A lot of great answers here, and I would add the book "10% Happier" to the list. There is also a worthwhile companion app, but I prefer Insight Timer for an app.
WuxiFingerHold 2y ago
I highly recommend this: https://www.youtube.com/watch?v=2yEorY8UH30&list=PL5B1627ADAF657A2C https://www.youtube.com/watch?v=2yEorY8UH30&list=PL5B1627ADA... It's a systematic, well structured and holistic approach. No commercial background. Just teaching. Follow these simple 8 steps. Don't use an app.
egypturnash 2y ago
1. sit down somewhere, a relatively quiet and dark place is nice but you can do it wherever, maybe set a timer, maybe don't 2. close your eyes, pay attention to your breath 3. when thoughts appear in your mind, note them but attempt to keep your attention on your breath, not on your thoughts 4. when you notice that your thoughts have wandered away from your breath, congratulate yourself for noticing this, and go back to step 2 important: do not berate yourself for getting caught up in your thoughts, do not worry that your head is too full of thoughts to ever be able to "stop thinking" - your brain has been thinking for most of your entire waking life and disengaging from this is hard at first! it gets easier. "the mind illuminated" is a nice book on the subject IMHO.
- Retric 2y ago
  That’s a solid introduction to the most well know type of meditation but the specifics can vary quite a bit and people disagree on the specifics. Many groups consider meditation in a religious context though that’s far from universal. There’s also many ideas around what you should be doing while meditating from simply being in the moment to reflective thoughts. Still meditation is basically get enough sleep then get in a comfortable position sitting, lying down, or even standing just so long as you can hold it indefinitely and focus on something for long periods. Breathing is always available but options vary wildly from something specific like smoke from a stick of incense, to the environment such as trees blowing in the wind, ripples in a stream, or even the sound of someone leading a meditation. Though in general people follow something similar to what egypturnash mentioned. Moving meditation allows for some representative action like walking, dance, ritualized prayer, juggling, or even some repetitive factory job where you can do it indefinitely without thinking. Just be careful it’s easy to lose focus on what you’re doing so don’t try this when driving etc.
  - DaoVeles 2y ago
    Some see meditation as a means of contemplation, in that you focus on a single topic to focus on while sitting. Please consult you local Buddhist/Zen temple for a Dharma talk or Koan as an example. But others feel that can be restrictive in that it doesn't go into a deeper state. But that goes to the whole truth of zen and the misleading of the student and the one thinking they need to be there - it gets complicated.
- datameta 2y ago
  Mind Illuminated is what finally got me into (a more stable) meditation practice.
- JumpCrisscross 2y ago
  For those who need a structured intro, for me it was through mastering buoyancy control in SCUBA diving [1]. You’re watching and controlling your breathing and multiple environmental variables. Once you’ve felt what that’s like it’s much easier to recreate it on land. [1] https://www.tdisdi.com/sdi/get-certified/advanced-buoyancy/ https://www.tdisdi.com/sdi/get-certified/advanced-buoyancy/
- ilc 2y ago
  Back when I used "The Relaxation Response" I believe. Taught myself in 7th grade. - Go some place with no distractions. - Lay down, and let your muscles go limp. - Close your eyes, and just focus on your breath. In through the nose, out through the mouth, nice and slowly. I'd often hold at full breath for a few seconds just to let everything settle.. this is not a hurry. - Focus on relaxing your toes, then your feet, ankles, calves, etc up through your chest, now focus on your arms... let all the stress run out your fingers like rays. Finally focus on your head, and push the stress out through the top of your head, or fingers, which ever feels easier. I'll also push stress through my toes too. The key is to release the stress from your body and visualize it... visualize getting rid of the knots and stress. Some days, you'll get up to your calves, some days with practice you can get your whole body. But even your toes is an accomplishment! - Your body will tell you when you are done. It is hard to explain, but you will know, "I'm done." When you are, don't rush to sit up, let your body rest a moment eyes closed, then open your eyes, wait a moment, then sit up. (if you were actually well relaxed this may stop a faint.) But much of this comes from listening to your body. The noise of life isn't what matters... just listening to your body, and helping it relax.... I use relaxation, as a way to force other things out. So if work comes up, out it goes. Relaxation gives me a central focus, which helps with the whole experience.
  - kstenerud 2y ago
    That seems to be what all the meditation people say. I've done it many times, and it goes like this: Ok, lie down. Relax muscles, sinking down, good breathe... Bored. Bored bored bored OMG this is so boring! Breathe, breathe, try not to think of how boring this is! Bored bored bored oh a bird is chirping. Chirp chirp chirp and gone. Bored bored bored bored bored holy shit when does this end? My fingers are flicking now. Bored bored bored bored fuck it I'm done. Waste of an hour. My friend: wasn't that awesome? Uhh.. let's just go build something.
    - deleted 2y ago
      [deleted]
    - arghnoname 2y ago
- discreteevent 2y ago
  Some people might find closing their eyes and focusing on breathing to be a bit intense. In that case you could try: 2. Relax and just be in the room. 4. When you notice that your thoughts have wandered congratulate yourself for noticing this and come back to the room.
firecall 2y ago
Guided Meditations are a good place to start! The Smiling Mind app is excellent. I'm sure there are plenty of Podcasts and YouTube guided meditations to be had as well!
deleted 2y ago
[deleted]
cube2222 2y ago
I’ve had a great experience with The Mind Illuminated[0] which I discovered a couple years ago… via an HN recommendation! Depending on your preferences you may want to ignore some of the more religious/spiritual parts in it. Either way, it has had a big, positive, and lasting influence on my life (even though I haven’t been meditating much lately anymore). [0]: https://a.co/d/08L5nc8t https://a.co/d/08L5nc8t
- jascha_eng 2y ago
  +1 for that book but it's a bit rough for a start I think. I'd try headspace, calm or any of the free guided meditations on YouTube for a bit before diving into that book. And yes the book reads quite spiritual despite the author being also a neurologist I think so it might not be for everyone.
zeroxfe 2y ago
I highly recommend "With Each And Every Breath": https://www.dhammatalks.org/books/WithEachAndEveryBreath/Contents.html https://www.dhammatalks.org/books/WithEachAndEveryBreath/Con... Also, the "Waking Up" app, which has a fantastic collection of guided meditations, dharma talks, theory, etc. "The Mind Illuminated" is a really good book too, with a very specific (and effective) technique taught in a lot of detail.
AlphaWeaver 2y ago
There are lots of meditation apps out there, but most monetize with a subscription plan before you can access any meaningful amounts of content. Recently I found an app with a pretty large following called "Insight Timer" that has a spectacular free library. It has single-handedly helped me build a habit after only meditating once or twice in guided settings.
- fragmede 2y ago
  Yeah but we're talking about < $10 for a month of content (on the one meditation app I checked).
  - eitland 2y ago
    The problem is not that one useful app demands <$10. The problem is that for some reason "everyone" down to creators of alarm clock apps think subscription is the right monetization model. Many of us are tired. Please note that I personally at least am not against usage based: tokens are fine with me. It is the stress of having to remember to unsubscribe (or feeling like a fool when I realize an unused app has been siphoning off money from my account for months) that bugs me.
    - fragmede 2y ago
      yeah that sucks. My workaround for that is that privacy.com lets me give each new thing its own credit card number, and their service lets me say that credit card number can only ever be charged $10, so then even if I do forget to cancel, they can't charge me more money. That, and sometimes you can cancel as soon as you start but still have access for the month.
BiteCode_dev 2y ago
I would advise to not start on your own and seek a teacher. A book is not a great medium to learn it.
- DaoVeles 2y ago
  While self taught can work for some people, for most it does not work out. A big thing on self meditation is that it means you do not have a mediator/moderator. Possibility of ending up on the path to 'Zen-sickness' https://tricycle.org/magazine/meditation-sickness/ https://tricycle.org/magazine/meditation-sickness/
  - BiteCode_dev 2y ago
    The biggest hurdle is the preconceptions we have about meditation, and the cultural image we carry. People will try to "be calm", "be zen", they will attempt to "empty their mind". They will look for something special. They will not understand the implications of frustration, impatience, discomfort... It's very hard by yourself because you bring with you a lot of ideas from a world that doesn't meditate, but certainly has a lot of things they want to claim about meditation no matter how little experience with it they have. And you won't know when you got in a direction that will not work for you
changexd 2y ago
If you don't mind spending money, waking up has been pretty good so far, or you can try out the beginner course during the free trial to see if it fits you, I started meditation when I first watched headspace series on Netflix, it was world changing for me, remember, it's an exercise, it's not about meditating for a long period each time but gradually build up the habit of meditating, hope you enjoy the benefits and the journey of this! ps. if you think the app is helpful, don't rush into the subscription, check out its scholarship

Try a float tank (sensory depravation tank). IMO it's like easy mode for meditating and I've thoroughly enjoyed it.

A lot of great answers here, and I would add the book "10% Happier" to the list. There is also a worthwhile companion app, but I prefer Insight Timer for an app.

WuxiFingerHold 2y ago

I highly recommend this: https://www.youtube.com/watch?v=2yEorY8UH30&list=PL5B1627ADAF657A2C https://www.youtube.com/watch?v=2yEorY8UH30&list=PL5B1627ADA... It's a systematic, well structured and holistic approach. No commercial background. Just teaching. Follow these simple 8 steps. Don't use an app.

egypturnash 2y ago

1. sit down somewhere, a relatively quiet and dark place is nice but you can do it wherever, maybe set a timer, maybe don't 2. close your eyes, pay attention to your breath 3. when thoughts appear in your mind, note them but attempt to keep your attention on your breath, not on your thoughts 4. when you notice that your thoughts have wandered away from your breath, congratulate yourself for noticing this, and go back to step 2 important: do not berate yourself for getting caught up in your thoughts, do not worry that your head is too full of thoughts to ever be able to "stop thinking" - your brain has been thinking for most of your entire waking life and disengaging from this is hard at first! it gets easier. "the mind illuminated" is a nice book on the subject IMHO.

Retric 2y ago
That’s a solid introduction to the most well know type of meditation but the specifics can vary quite a bit and people disagree on the specifics. Many groups consider meditation in a religious context though that’s far from universal. There’s also many ideas around what you should be doing while meditating from simply being in the moment to reflective thoughts. Still meditation is basically get enough sleep then get in a comfortable position sitting, lying down, or even standing just so long as you can hold it indefinitely and focus on something for long periods. Breathing is always available but options vary wildly from something specific like smoke from a stick of incense, to the environment such as trees blowing in the wind, ripples in a stream, or even the sound of someone leading a meditation. Though in general people follow something similar to what egypturnash mentioned. Moving meditation allows for some representative action like walking, dance, ritualized prayer, juggling, or even some repetitive factory job where you can do it indefinitely without thinking. Just be careful it’s easy to lose focus on what you’re doing so don’t try this when driving etc.
- DaoVeles 2y ago
  Some see meditation as a means of contemplation, in that you focus on a single topic to focus on while sitting. Please consult you local Buddhist/Zen temple for a Dharma talk or Koan as an example. But others feel that can be restrictive in that it doesn't go into a deeper state. But that goes to the whole truth of zen and the misleading of the student and the one thinking they need to be there - it gets complicated.
datameta 2y ago
Mind Illuminated is what finally got me into (a more stable) meditation practice.
JumpCrisscross 2y ago
For those who need a structured intro, for me it was through mastering buoyancy control in SCUBA diving [1]. You’re watching and controlling your breathing and multiple environmental variables. Once you’ve felt what that’s like it’s much easier to recreate it on land. [1] https://www.tdisdi.com/sdi/get-certified/advanced-buoyancy/ https://www.tdisdi.com/sdi/get-certified/advanced-buoyancy/
ilc 2y ago
Back when I used "The Relaxation Response" I believe. Taught myself in 7th grade. - Go some place with no distractions. - Lay down, and let your muscles go limp. - Close your eyes, and just focus on your breath. In through the nose, out through the mouth, nice and slowly. I'd often hold at full breath for a few seconds just to let everything settle.. this is not a hurry. - Focus on relaxing your toes, then your feet, ankles, calves, etc up through your chest, now focus on your arms... let all the stress run out your fingers like rays. Finally focus on your head, and push the stress out through the top of your head, or fingers, which ever feels easier. I'll also push stress through my toes too. The key is to release the stress from your body and visualize it... visualize getting rid of the knots and stress. Some days, you'll get up to your calves, some days with practice you can get your whole body. But even your toes is an accomplishment! - Your body will tell you when you are done. It is hard to explain, but you will know, "I'm done." When you are, don't rush to sit up, let your body rest a moment eyes closed, then open your eyes, wait a moment, then sit up. (if you were actually well relaxed this may stop a faint.) But much of this comes from listening to your body. The noise of life isn't what matters... just listening to your body, and helping it relax.... I use relaxation, as a way to force other things out. So if work comes up, out it goes. Relaxation gives me a central focus, which helps with the whole experience.
- kstenerud 2y ago
  That seems to be what all the meditation people say. I've done it many times, and it goes like this: Ok, lie down. Relax muscles, sinking down, good breathe... Bored. Bored bored bored OMG this is so boring! Breathe, breathe, try not to think of how boring this is! Bored bored bored oh a bird is chirping. Chirp chirp chirp and gone. Bored bored bored bored bored holy shit when does this end? My fingers are flicking now. Bored bored bored bored fuck it I'm done. Waste of an hour. My friend: wasn't that awesome? Uhh.. let's just go build something.
  - deleted 2y ago
    [deleted]
  - arghnoname 2y ago
discreteevent 2y ago
Some people might find closing their eyes and focusing on breathing to be a bit intense. In that case you could try: 2. Relax and just be in the room. 4. When you notice that your thoughts have wandered congratulate yourself for noticing this and come back to the room.

firecall 2y ago

Guided Meditations are a good place to start! The Smiling Mind app is excellent. I'm sure there are plenty of Podcasts and YouTube guided meditations to be had as well!

deleted 2y ago

[deleted]

cube2222 2y ago

I’ve had a great experience with The Mind Illuminated[0] which I discovered a couple years ago… via an HN recommendation! Depending on your preferences you may want to ignore some of the more religious/spiritual parts in it. Either way, it has had a big, positive, and lasting influence on my life (even though I haven’t been meditating much lately anymore). [0]: https://a.co/d/08L5nc8t https://a.co/d/08L5nc8t

jascha_eng 2y ago
+1 for that book but it's a bit rough for a start I think. I'd try headspace, calm or any of the free guided meditations on YouTube for a bit before diving into that book. And yes the book reads quite spiritual despite the author being also a neurologist I think so it might not be for everyone.

zeroxfe 2y ago

I highly recommend "With Each And Every Breath": https://www.dhammatalks.org/books/WithEachAndEveryBreath/Contents.html https://www.dhammatalks.org/books/WithEachAndEveryBreath/Con... Also, the "Waking Up" app, which has a fantastic collection of guided meditations, dharma talks, theory, etc. "The Mind Illuminated" is a really good book too, with a very specific (and effective) technique taught in a lot of detail.

AlphaWeaver 2y ago

There are lots of meditation apps out there, but most monetize with a subscription plan before you can access any meaningful amounts of content. Recently I found an app with a pretty large following called "Insight Timer" that has a spectacular free library. It has single-handedly helped me build a habit after only meditating once or twice in guided settings.

fragmede 2y ago
Yeah but we're talking about < $10 for a month of content (on the one meditation app I checked).
- eitland 2y ago
  The problem is not that one useful app demands <$10. The problem is that for some reason "everyone" down to creators of alarm clock apps think subscription is the right monetization model. Many of us are tired. Please note that I personally at least am not against usage based: tokens are fine with me. It is the stress of having to remember to unsubscribe (or feeling like a fool when I realize an unused app has been siphoning off money from my account for months) that bugs me.
  - fragmede 2y ago
    yeah that sucks. My workaround for that is that privacy.com lets me give each new thing its own credit card number, and their service lets me say that credit card number can only ever be charged $10, so then even if I do forget to cancel, they can't charge me more money. That, and sometimes you can cancel as soon as you start but still have access for the month.

BiteCode_dev 2y ago

I would advise to not start on your own and seek a teacher. A book is not a great medium to learn it.

DaoVeles 2y ago
While self taught can work for some people, for most it does not work out. A big thing on self meditation is that it means you do not have a mediator/moderator. Possibility of ending up on the path to 'Zen-sickness' https://tricycle.org/magazine/meditation-sickness/ https://tricycle.org/magazine/meditation-sickness/
- BiteCode_dev 2y ago
  The biggest hurdle is the preconceptions we have about meditation, and the cultural image we carry. People will try to "be calm", "be zen", they will attempt to "empty their mind". They will look for something special. They will not understand the implications of frustration, impatience, discomfort... It's very hard by yourself because you bring with you a lot of ideas from a world that doesn't meditate, but certainly has a lot of things they want to claim about meditation no matter how little experience with it they have. And you won't know when you got in a direction that will not work for you

changexd 2y ago

If you don't mind spending money, waking up has been pretty good so far, or you can try out the beginner course during the free trial to see if it fits you, I started meditation when I first watched headspace series on Netflix, it was world changing for me, remember, it's an exercise, it's not about meditating for a long period each time but gradually build up the habit of meditating, hope you enjoy the benefits and the journey of this! ps. if you think the app is helpful, don't rush into the subscription, check out its scholarship