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How to Meditate

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Have you ever thought of trying meditation but been intimidated or confused about how to get started? The basic principles of mindfulness meditation are not complex and can be learned.

To meditate we use our normal ability to direct our attention. We direct our attention all the time –for example, paying attention when reading a text. Admittedly, in meditation we use our attention in two somewhat unusual ways.

  1. First we decide to place attention on a “neutral” part of experience (“neutral” meaning something real, but not very stimulating) such as the sensation of the breath. Focusing on the breath works to calm the mind and body. It takes effort because we are trying to focus on something that is not pulling at our attention. It is a continuing decision to keep trying, and it definitely can be done. Most meditation methods begin one way or another with this type of activity: deciding to place the attention on something neutral (a “home base” for attention) and then we continue to do it for a while. It gets easier with time.
  2. Try as we might to stay with the breath, at some point we will realize that our attention has been drawn elsewhere. Here we use our attention in the second way. We simply take notice of what has pulled our attention – often thoughts and images, that is, normal mental activity such as planning for lunch, mulling over a paper we are writing, or thinking about a problem we have – but without trying to get rid of it or control it. We practice being aware of what pulled our attention away without forgetting the core activity we are doing. Just notice – and then continue the meditation by simply shifting the attention back to the breath. We do not have to get rid of any of the distraction, it may pull our attention again, and that is normal. In doing this we can begin to see how helpful it is to bring awareness carefully into all aspects of our experience.

The model of a pendulum is one way to think about meditation– we decide to place our attention for a while with the breath or some other neutral home base. When we notice the attention has been pulled away from the home base, we remember to include and give some attention to whatever it is for a few moments, and then return back to the breath. Back and forth. No rush. Even though the method is simple and do-able, it takes patience — and it does get easier with practice.

Mindfulness meditation is a combination of “something to do,” directing attention to the home base, and giving yourself permission to simply be aware of what presents itself.

With emotions, we try to feel the palpable physical sensations often felt in the chest or belly. These sensations are normal components of our emotions and this practice is especially helpful with difficult emotions like anxiety, fear, and anger. We shift attention from the thoughts to the sensations in our bodies. For many of us this can takes practice, but is a valuable skill we can develop. We begin to see for ourselves that we have within our own awareness a powerful tool – we can have more freedom in the midst of difficult emotions even when they do not automatically go away.

 This mindfulness meditation method is not complex and can be learned and practiced. At UCLA there are many opportunities to practice mindfulness meditation. The UCLA Mindful Awareness Research Center (MARC) offers a number of resources including:

If you are interested in delving more deeply, I will also be teaching a 4-credit course (PSYI 175: Mindfulness Practice and Theory) in Summer Session A 2018. The course will cover the basics of mindfulness as well some philosophical and scientific issues related to mindfulness. You are welcome to contact me for questions about this course, mindfulness, or any related topic.

, Ph.D, is the Associate Director of the UCLA Mindful Awareness Research Center (MARC) and and Adjunct Associate Professor of Psychiatry and Biobehavioral Sciences in the David Geffen School of Medicine at UCLA. He has been teaching mindfulness meditation for over fifteen years, including the UCLA MAPS courses as well as a summer undergraduate course at UCLA (Psychiatry 175: Mindfulness Practice and Theory).

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Implementing Meditation into your Life: How to do it and Why you should

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As a college student, there are so many things to think about simultaneously: studying for tests, finishing essays, balancing hours for your work schedule, paying bills, thinking about what you’re going to eat for lunch, etc. With so much to balance, life can feel hectic or overwhelming at times, so wouldn’t it be nice to step away from those tensions and relax? UCLA’s Mindful Awareness Research Center (MARC) and the Healthy Campus Initiative are offering ways to do just that by supplying opportunities to engage in the practice of meditation.

How to Begin Practicing Meditation

Mindful awareness is the process of connecting one moment to the next, and one actively observes and experiences their mental, physical, and emotional state. Free drop-in meditations are held on and around UCLA’s campus at various locations and times Mondays through Thursdays by various accomplished professors. All of these sessions are open to anyone wishing to learn how to be more present and less stressed in their everyday lives. Free drop-in mindfulness sessions are also occasionally offered to the public, which further explore the mind-body connection and different ways to implement the practice into your life. Mindful Awareness Practices (MAPs) classes are also offered to help people develop individualized meditation practices, as well as understand the basic principles of mindfulness, through weekly two hour group sessions for a period of six weeks. The MAPs level one class offers instruction on mindfulness to work on physical pain, common obstacles faced by many in the practice, cultivating positive emotions, and many more. As MARC is in support of the Healthy Campus Initiative, all current UCLA students are able to sign up for these classes for free, yet another great resource offered at our university that promotes mental wellbeing. Check the MAPs class schedule here for upcoming dates and class registration. If you feel that physically going to a class or a group setting isn’t really for you, MARC offers a wide variety of free online classes, like mindfulness for daily living, and cultivating positive emotions, as well as free downloadable guided meditations.

Why you should Practice Meditation

Mindful meditation has been scientifically proven to reduce stress , improve attention, boost the immune system, reduce emotional reactivity, and promote a general sense of health and wellbeing. The practice has also been linked to the improvement of metabolism, getting a better night’s sleep, as well as reducing aging. The benefits of meditation go far beyond that of simply feeling an inner sense of calm. Because of the mind-body connection, one will experience physical benefits along with the mental ones, such as reduced risk of heart attack or stroke, normalized blood pressure, and reduced anxiety and depression, which have all been associated with mindful meditation.

Take advantage of the wonderful opportunities offered on campus to improve your mental health. All drop-in sessions and classes are open to anyone interested, so don’t worry if you haven’t figured out the meaning of life just yet, or feel as though you don’t quite know how to meditate– it’s all a learning process. A curiosity in the practice of meditation could lead to the development of a daily practice that will improve your day-to-day life! Stop by one of the drop-in meditations, or register for one of the MAPs classes, and share your experiences with us or online, so that more people can get involved with changes that will improve their wellbeing.

Aubrey Freitas is an undergraduate student at UCLA double majoring in English Literature and Psychology with a minor in Italian. She is a blogger for the UCLA Healthy Campus Initiative in the Mind Well section, which focuses on the importance of mindfulness and mental health. Aubrey is the founder of the organization Warm Hearts to Warm Hands, which teaches the skill of knitting to people of the community in return for their donation of an article of clothing they create with the skill, to be given to local homeless shelters.