How to Meditate in 5 Easy Steps

Learn how to relax your body and breath, focus your mind, and sit resting in a place of stillness inside yourself.

1 Hours
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Meditation is an inward journey. It’s also a systematic process.

Join Rolf Sovik in this short workshop as he explains and guides you through each step, bringing together the two main themes of meditation: mindfulness, or the ability to observe yourself, and concentration, the ability to rest your mind in its focus. With these meditation essentials, you will have the tools you need to discover your own inner sanctuary.

When meditation is mastered, the mind is unwavering like the flame of a candle in a windless place.
— Bhagavad Gita
In five easy steps, explore and experience how to:
  • Prepare the body and mind for meditation and choose a sitting posture that’s right for you
  • Practice smooth, relaxed breathing, and awareness of the flow of the breath
  • Use a simple mantra as a focus and resting place for the mind
  • Observe yourself and the thoughts that arise as you meditate

Suggested reading: Moving Inward, by Rolf Sovik

Rolf Sovik

President and Spiritual Director of the Himalayan Institute and a clinical psychologist in private practice, Rolf Sovik has studied yoga in the United States, India, and Nepal. He holds degrees in philosophy, music, Eastern studies, and clinical psychology. Former Co-Director of the Himalayan Institute of Buffalo, NY he began his practice of yoga in 1972, and was initiated as a pandit in the Himalayan tradition in 1987. He is the author of Moving Inward, co-author of the award-winning Yoga: Mastering the Basics, and a contributor to Yoga International.

How to Meditate in 5 Easy Steps