I love meditation! I have caught myself few times on meditation even on a boring meetings! hahaha… Meditation is an approach to training the mind, similar to the way that fitness is an approach to training the body. We know many meditation techniques — so how do you learn how to meditate?
It’s extremely difficult for a beginner to sit for hours and think of nothing or have an “empty mind.” The easiest way to begin meditating is by focusing on the breath — an example of one of the most common approaches to meditation: concentration.
Meditation has helped me to form all my other habits, it’s helped me to become more peaceful, more focused, less worried about discomfort, more appreciative and attentive to everything in my life. I’m far from perfect, but it has helped me come a long way.
My researches on the meditation confirmed the following benefits to the nervous system:

• Lower blood pressure,
• Improve blood circulation,
• Lower heart rate,
• Lower anxiety,
• Deeper relaxation,
• Reduce stress,

I am not an expert on meditation technique, but following the basic instruction I made my own way including the main points for proper meditation and it works!
1. Finding your meditation spot.
This should be a private spot free from external disturbances. You should feel safe, at peace and comfortable in it. If you have a bedroom to yourself, it is probably the most appropriate inside your bedroom.
My meditative spot is wall in my bedroom. I also play on meditation music in the background.
2. Sit in a comfortable position.
There are different recommendations on sitting positions, like the lotus position, sitting on a cushion. I just meditate in a crossed-legs position on my bed. I look forward to it because it’s so comfortable and easy. You don’t have to specifically sit in a special way just to meditate. Find a position that’s most comfortable for you. Sitting on the chair is fine too.  In fact, it’s a good option if you often experience numbness in your feet from sitting cross-legged.
Whatever posture you choose, sit upright to facilitate the flow of energy. I do not recommend lying down (i.e., the sleeping posture) to meditate because it’ll usually induce sleep as opposed to letting you remaining in a state of awareness.
3. Clear your mind.
Clear your mind. Loosen yourself up. Take a few deep, slow breaths.
4. Simply sit and observe.
Just sit back and observe the inner dialogue playing in your mind. Let them float by. What are you thinking? What are you feeling? Just observe; don’t engage.
Many people probably think that in meditation, they have to force themselves not to think and block out all their mental thoughts. It is really quite the opposite. You let your mind continue to think, but you don’t engage. You take the role of a passive observer and watch them from the back of your head.
if you have a sudden thought that says “I need to buy groceries tomorrow,” observing it means knowing that particular thought is there. If you proceed to react from the thought, such as feeling annoyed that you have to buy groceries, or thinking about what groceries you have to buy or what time to buy them, you are engaging with the thought. Don’t do that. Your desired state in meditation is to observe these thoughts, not engage with them.
If you detecting that your focus breaks, close your eyes and count slowly from 1, 2, all the way to 10. Repeat when you reach 10. Each time your focus is deviated, take note of the last number you were reading — this is an indicator of how long you held you focus. Try again, restarting from 1, and try to go beyond the last number this time.
The presence of these thoughts during meditation means they are being cleared. These thoughts have always been present in your mind; you are just not aware since there are so many thoughts screaming for attention inside your head! And now through meditation, they are clearing out, one by one. After repeated meditations, you will gradually reach a new level of mental Zen-like quietness. If you think your mind seems quiet now, try meditating a few days in a row — you’ll notice a new found mental peace.
Thoughts were weighing me down in the past, regardless of whether they were positive or negative. It prevented me from fully focusing and living in the present moment.
Meditate for as long as you want, till you feel cleansed, purified, refreshed and good to go. I recommend 30 minutes to start off. If you want to meditate longer, that’s even better.
After meditating for a certain period, you will reach a point where your consciousness starts to shift above the physical reality. When that happens, you become detached from your physical self and become an observer to your physical reality. The longer you meditate, the deeper the state you will be in and the higher the consciousness you will enter.
5. Ending Your Meditation.
When you are done with your meditation, slowly ease into the physical state. Start off by being present of the physical reality around you. Next, be aware of your physical body. This can take 15-30 seconds, or however long you need to do this step. Then, very slowly, open your eyes. Get attuned to your surroundings. If you open your eyes immediately and try to resume your physical activities, it might be disjointing and jarring.
Instead of resuming your physical activities immediately, you might want to continue sitting in the meditative spot and reflect upon some of the thoughts, feelings or imagery that arose during your meditation. You may also want to just spend a few minutes expressing gratitude toward the things you enjoy in your life. 🙂
6. Watchouts During Meditation.
One way is to ensure you are well-rested before the meditation — such as meditating when you wake up in the morning, after a good rest. My meditations are much more focused if I do them at an alert state rather than when I’m already tired. Once you successfully let the thoughts be cleared, you will emerge from the meditation more energetic instead — since your clutter is removed and your mind is now fresh.
Some may also experience resistance during the meditation, especially when negative thoughts come to the surface. Simply continue to observe these thoughts from the back of your head. Let them float by. Be aware these thoughts are just thoughts and they are not you. Some may feel fidgety with the passiveness of meditation and think of doing other things during the process. Recognize these feelings and thoughts, do not engage with them and continue to maintain in your meditative stance. Once you push past the highest point of the resistance, you will start easing into a comfortable state of your meditation. The more the clutter you have in your mind, the more difficulty you will find in focusing. Simply continue with it. Once you get past the point with the most resistance, you will ease into the meditative state very naturally.

Enjoy and relax!:)