How to learn meditation. This text is particularly suitable for experienced practitioners. You can find a more comprehensible overview for getting started with meditation here – 10 tips for meditation .


How to learn meditation and why it is not difficult!

Even after years of practicing meditation, irritations and changes occur. Meditation is a continuous process and no two meditation sessions are the same. Even the process of initial successes and frustration is part of it. We enter an open field without a map in which there is no right or wrong. Meditation is involved in our everyday lives like no other spiritual technique. Far from floating in heavenly peace far away on a cloud, it is exactly the opposite. It is about developing an inner attitude of acceptance for the situations we go through in life. This article explains emerging irritations during meditation, the basic technique and the first signs of a successful meditation practice. Anyone can learn meditation and experience its healing power.


How to learn meditation?

What meditation is not …

What meditation is …

Why learn meditation?

Negative thinking
Negative Thinking

“How does everyday, unwanted suffering that we try to prevent come from our own minds? It arises because our mind is not under our control; we are under the control of our mind, which in turn is under the control of our disturbing thoughts.”²

Lama Zonpa Rinpoche

The definition of mind


  • Meditation is a continuous process
  • Blockages in the subconscious and negative thoughts can make us ill
  • The mind is constantly searching for a task
  • We use a meditation object to calm the mind and dissolve blockages

Thoughts are like waves

thought waves
Thought waves

“Every sensation has the same property – it arises and passes away, arises and passes away. It is this arising and passing away that we have to experience through meditation practice, not just accept it as truth because Buddha said so, not just accept it because it seems intellectually logical enough. We have to experience the nature of sensation, understand its flow and learn not to react to it.”


Training the mind

Relaxation > Concentration > Meditation

Learn meditation through relaxation



Concentration is the focus of consciousness on one point (an object, an idea). Meditation is the uninterrupted flow of consciousness in the direction of the object presented to it. Samadhi ( deep meditation ) is when the object alone still appears in its essence, as if it were without form⁴



  • Thoughts come and go
  • Through long-term non-attachment to thoughts, the mind enters meditation
  • Concentration and relaxation can be trained
  • The quality of concentration and relaxation (flow) form the basis for meditation


flow meditation

First steps into the unknown


Meditation and daily life

Daily stress
Daily stress

Hello darkness my old friend

Thoughts are like clouds


  • Long-lasting and relaxed concentration on a meditation object creates flow and thus meditation
  • Meditation can be fun
  • Meditation requires perseverance and determination
  • Inner and outer conflicts are equivalent to happy and peaceful experiences
  • Everyday life is the playing field and meditation is our preparation


Instructions for meditation

  1. Sit comfortably in a position with a straight back where you can sit for a long time. A chair is also okay. Start with a relaxation technique that works for you and that you feel comfortable with.
  2. Now concentrate on a mantra, your breath or a meditation object of your choice. Now focus your senses on the object. Thoughts will arise in between. Then concentrate on the object again when you find yourself again. Do not become frustrated, but gently return to the object and focus on it.
  3. After prolonged practice of focusing on an object that is pleasant and interesting enough for your mind, this connection will exist almost by itself. Without breaking the connection, you can continue to relax and reduce attachment further without losing the object. The mind remains attached to the object and we sink back into ourselves as our attention increases. Meditation begins at this stage.
  4. After a while, we come out of this state and focus on the object again and start all over again. Meditation is like a stock market price, it goes up and down all the time. The act of sitting down and repeating the technique over and over again. Relaxing, concentrating and letting go is the basic sequence for learning meditation.
  5. No meditation session is the same. When we learn to let go of our expectations and enjoy the process, we have already taken a big step. Then when we get into meditation for the first time, we will intuitively know what to do.






4 Loslössung. S. 290Patanjalis Yoga Sutra