1. How to Meditate for Self Discovery
Co-authored by Soken Graf
Last Updated: September 17, 2020 References
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Meditation is a practice of mindfulness and concentration that can allow you to gain important
insights about yourself and the world around you. For those looking to better understand
themselves and experience self-discovery, meditation can help you calm your mind and better
evaluate your life. However, meditation alone will not grant you personal insights. By regularly
meditating and living a more thoughtful life, you may be able to better understand who you are
and what you are capable of.
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Method
1 Practicing Meditation
Find a quiet place. Before you begin meditating, you will want to find a quiet place
that is free of any distractions. Make sure that there is nothing in the room that
might break your concentration. Turn off all electronic devices or leave them in another
room.
Try to avoid places with lots of people or that have heavy foot traffic.
If there is outside noise that you find distracting, consider playing some soft
ambient music.
Get comfortable. In order to facilitate your meditation, you will want to get as
comfortable as you can. You should wear lose fitting clothes that breathe easily. Be
sure to sit on a chair or cushion in a way that is comfortable for you. Although
practitioners of meditation are often depicted sitting cross-legged, this is not an
essential pose. However, you will want to sit in a way that facilitates your breathing,
so be sure to keep your back straight.
If you intend to make meditation a regular practice, you may want to consider
purchasing a meditation pillow.
You may be interested in walking meditation. However, this is typically done by
more advanced practitioners.
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Avoid lying down, which might cause you to fall asleep. With meditation, you want
to be relaxed yet alert.
State your goals. Once you are in a comfortable position, state to yourself what
you want out of your practice. If you are looking for self-discovery, say things like “I
want to know myself better” or “find my strengths.” Stating your goals will give your
practice purpose and help you better focus.
Try to make your goal a mantra. For example, “strength” or “knowledge” may be
good mantras for self-discovery.
Close your eyes. After you state your goals, close your eyes. In your mind, check
out how your body feels. Concentrate on and investigate any sensations that
come along. Take some time and mentally move through your body, examining all its
sensations.
Emphasize your breathing. Take deep breaths in and out. You will want to fill your
lungs with air and slowly release it. Concentrate on your breathing and the
movement of your body.
Try to breathe from your diaphragm. This will help you take in more oxygen and
slow your breathing, helping you relax.
Focus your attention. Once you have started your breathing, continue to
concentrate on each breath. Place all of your attention on your breathing. This
frees your mind from the stress and anxiety that can cloud it.
You might want to try repeating a mantra to help you focus. This is a word that you
will repeat to help your focus and express your intention. For example, if you are
trying to better understand yourself, try mantras like “truth,” “discovery” or
“authentic.”
You may also find that looking at an image or stationary object helps your practice.
Some people concentrate by looking at the flame of a candle.
EXPERT TIP
Being comfortable will improve your meditation. According to James Brown, a
meditation teacher: "I recommend sitting comfortably with back support. That can
be sitting in a chair, or on the floor leaning against the couch, or even in bed. If
you're paying attention to your posture, it's hard to get down into the deeper
layers of your consciousness. It's similar to the way that it's hard to focus on the
present if you're constantly worried about what's going to happen in the future."
JAMES BROWN
Meditation Coach
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2 Improving Your Meditation Practice
Meditate consistently. In order to strengthen your practice and continue on your
journey of self-discovery, you will need to meditate regularly. For introspective
meditation, you will want to practice for 10-20 minutes every day or for at least 3 to 4
days a week. This regular practice alters your brain activity by strengthening the
parts of your brain connected to empathy and understanding yourself and others.
The act of disciplining and committing yourself to a practice may itself provide you
with insights about what you are capable of.
Regular meditation will help you hone your concentration. Eventually, you may be
able to meditate in busy and noisy situations.
Practice mindfulness. One important way of enhancing your meditation practice is
to engage in mindfulness throughout your day. Instead of allowing your anxieties to
distract you from the world around you, focus on the here and now. Concentrate on the
things that you are doing in the present and the people you are with. Being able to stay
present will help you strengthen your focus by limiting negative thinking and anxiety.
Practicing mindfulness may also help improve your mood and help reduce
stress.
Take care of your body. Maintaining your physical health is an important step
towards developing your practice. In the short term, you should stretch well before
meditating to avoid cramping or discomfort during your practice. In the long term, try to
eat healthy and live an active life. This will ensure that you are physically able to
develop and grow in your meditation practice.
Being disciplined about your diet and exercise may grant you knew discoveries
about yourself.
Be patient. It is important to recognize that you will not immediately arrive at a
point of self-awareness and discovery. It takes a lot of time and practice. In fact,
meditation alone will not help you better understand yourself. Meditation, in
combination with daily mindfulness practices, will help you achieve your goal of self-
discovery.
Consider guided meditation. If you are having a difficult time focusing on your
own, a guided meditation may help you get started. In this practice, an experienced
practitioner verbally guides you through the meditation process. This can help you work
on your focus by allowing your mind to relax and follow someone else as they lead you
through the practice.
You can find audio and video clips of guided practices online.
There are also guided meditation tracks on Spotify.
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3 Promoting Self-Discovery through Everyday Practices
Pay attention. Be intentional about concentrating on whatever you are doing. If
you are eating and drinking, do no watch TV or look at your cellphone. Instead,
focus on the sensations of the food. Also, fully engage in conversations with others.
This will help you be a more empathic and conscientious participant when you interact
with others.
By focusing on the things you are doing, you will gain insights about yourself. For
example, are you able to concentrate on a discussion or are you easily distracted?
Do normal things in different ways. If you perform a task each day in a certain
way, try changing it a little bit. This might give you a new way of looking at your
actions and how you move through the world.
If you regularly walk to work along a certain route, try going another way.
If you typically perform a task with your right hand, try it with your left.
Practice your breathing. During your day, try to concentrate on your breathing as
if you were meditating. This will help you relax and be better able to take in the
present. You can practice this while you are sitting at your desk, standing in line at the
grocery store, or on your bus ride home.
Even twenty seconds of slow and rhythmic breathing will help you gain some
mental space and a little perspective.
Engage your senses. Pay close attention to your body and your sense’s
responses to stimuli. Concentrate on how things taste, smell, sound, feel and
appear. Investigate any thoughts or emotions that might arise from certain sensations.
This might help you develop some personal insights.
For example, eat one of your favorite foods and concentrate on the sensations that
you feel. These sensations might help explain why you like this food and dislike
others, which can lead to revelations about who you are.
Be curious. Investigate the world around you. Explore new experiences and push
yourself to try different things. Examine your reactions to these new situations and
experiences. Try to understand why you enjoy certain things over others and what that
says about you. An increased curiosity about the world around might help unlock
insights about who you are.
This may also help you become a more empathic and thoughtful person.
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5. Expert Q&A
Question
How can I easily meditate?
Soken Graf
Certified Meditation Coach
Expert Answer
All you need are 10 minutes in the morning and evening every day to meditate. Try to
focus on your breathing and avoid any distractions so you can feel focused again.
References
1. Soken Graf. Certified Meditation Coach. Expert Interview. 6 March 2020.
2. http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858?
pg=2
3. Soken Graf. Certified Meditation Coach. Expert Interview. 6 March 2020.
4. http://faculty.weber.edu/molpin/healthclasses/1110/meditationguidelines.htm
5. http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858?
pg=2
6. http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858?
pg=2
7. http://faculty.weber.edu/molpin/healthclasses/1110/meditationguidelines.htm
8. http://faculty.weber.edu/molpin/healthclasses/1110/meditationguidelines.htm
9. Soken Graf. Certified Meditation Coach. Expert Interview. 6 March 2020.
10. http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858?
pg=2
11. Soken Graf. Certified Meditation Coach. Expert Interview. 6 March 2020.
12. http://faculty.weber.edu/molpin/healthclasses/1110/meditationguidelines.htm
13. https://www.psychologytoday.com/blog/use-your-mind-change-your-brain/201305/is-your-
brain-meditation
14. http://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-
exercises/art-20046356?pg=2
15. https://www.psychologytoday.com/blog/use-your-mind-change-your-brain/201305/is-your-
brain-meditation

6. 16. http://www.huffingtonpost.com/ornish-living/the-powerful-benefit-of-combining-exercise-
and-meditation-for-depression_b_9464176.html
17. http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858?
pg=2
18. https://www.ohio.edu/counseling/meditations.cfm
19. http://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-
exercises/art-20046356?pg=2
20. http://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-
exercises/art-20046356?pg=2