How to Meditate in 4 Simple Steps with Dr. Priya
Hi everyone! I’m Dr. Priya, and today I want to guide you through a gentle and effective way to meditate using just four simple steps. Whether you're brand new to meditation or looking for a fresh approach, this method is designed to help you connect with yourself—and with something greater—in just a few minutes a day.
Step 1: Align Your Posture
Start by making sure your back is straight. Good posture helps your energy flow more freely and keeps you alert. If needed, you can place a pillow behind your back for extra support and comfort.
Step 2: Position Your Hands
Place your hands on your lap with your palms facing upward. In Chinese medicine, this position aligns with the heart channel, which terminates in the palms. Think of it as opening yourself to receive—like having a direct line to the universe.
Step 3: Create a Mental Image
Now, bring to mind an image of someone you admire. This could be a spiritual teacher, a beloved family member, or a personal role model—anyone who uplifts you. Visualize this person’s image resting on your third eye, the space between your eyebrows. This area is associated with intuition and insight, helping to guide you inward.
Step 4: Connect with Your Breath
Breathing is the heart of meditation. I like to use the Sanskrit mantra “Soham”, which means I am one with the universe.
On the inhale, mentally say “So”
On the exhale, mentally say “Ham” (it may sound like a soft “hmm” in your mind)
No need to speak out loud—just think the words as you breathe naturally. This mantra helps you stay grounded and present.
Let’s Meditate Together
Let’s quickly recap the steps:
Sit with a straight spine
Place your hands palms up
Visualize someone you admire at your third eye
Focus on your breath and the “Soham” mantra
Spend just one minute with these steps right now. Close your eyes, breathe slowly, and go inward.
Coming Out of the Meditation
When you’re ready, slowly wiggle your toes, gently move your fingers, and gradually open your eyes. Take a moment to notice how you feel.
Even just 10 minutes a day can shift your mood, focus, and overall energy. You may be surprised by how much difference a short daily meditation can make.
Thank you for joining me today. If you found this helpful, feel free to like, comment, and subscribe. I’d love to hear about your meditation journey.
Namaste,
Dr. Priya
