Learn Meditation – How Does It Work?

Eden Kosman
Jul 7
2 min read

Updated: Jul 17

Meditation offers proven long-term benefits: reduced stress, less anxiety, improved focus, greater self-compassion, and enhanced well-being . You may have tried it or want to start but aren't sure what to do. Sit quietly – or focus on breath? Here are three effective meditation styles: mindfulness, Metta (loving‑kindness), and Vipassana.

1. Mindfulness Meditation

A great starting point that anchors you in the present moment:

Find a comfortable seated position—on a cushion or chair.
Set a timer for 5–10 minutes.
Feel your body and posture.
Bring gentle awareness to your breath.
Notice when your mind drifts, then kindly bring it back to the breath.
End gently: open your eyes and take a moment to notice your surroundings.

2. Metta Meditation (Loving‑Kindness)

This practice cultivates compassion through repeating kind phrases:

Sit comfortably and take a few deep breaths.
Silently repeat: “May I be well.” / “May I be happy.” / “May I be kind to myself.”
Feel each phrase’s meaning fully.
Extend it to a loved one: “May you be well.” / “May you be happy.”
You can include neutral or challenging people as well.

3. Vipassana Meditation (Insight)

Vipassana sharpens awareness of body and environment:

Practice daily at a fixed time, ideally in the morning.
Choose a quiet, distraction-free space.
Sit upright, either cross-legged or in a chair.
Breathe naturally and focus on sensations or breath movement.
Notice sounds, thoughts or sensations, then return to breath.
Alternate between focused awareness and open observation.

Why These Practices Matter

Meditation isn’t a cure-all, but it’s powerful. With regular practice, you’ll reduce stress, make better decisions, and feel more at ease. Essential elements are patience, self-kindness, and a comfortable space. Guided meditations can support this process.

Conclusion

If you want to learn meditation, start with mindfulness and deepen your practice with Metta and Vipassana. This path fosters balance, clarity, and inner peace—step by step.

If you would like to deepen meditation techniques in courses or consultations, feel free to contact me.