How to Meditate for Self Discovery

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When you’re looking for ways to get to know the “true you,” meditation is a powerful practice of mindfulness you can try to help you along your path to self-discovery. In general, meditation promotes self-discovery by letting you focus all your attention inwards and blocking out external distractions. Once you’re looking inwards there are certain ways you can focus your mediation sessions that can help you get closer to your true self. Follow the steps on this list to give it a shot!

1

Meditate for 3-5 minutes when starting.

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  1. You can even start meditating for less than 3 minutes if that feels too long. As you get better at meditating, you can increase the amount of time to look inward for longer. [1]
    • Self-discovery is all about looking inward and getting in touch with the real you, free from outside distractions and influences. [2] Meditation facilitates this.
    • Meditating for self-discovery can help you overcome fears and anxieties and help you find a sense of purpose or direction.
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2

Find a quiet place.

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  1. [3] Find a quiet room or somewhere go peaceful outside. Make sure there is nothing around that might break your concentration. Turn off all electronic devices or leave them in another room. [4]
    • Try to avoid places with lots of people or that have heavy foot traffic.
    • If there is outside noise that you find distracting, consider playing some soft ambient music.
3

Get comfortable.

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  1. Wear loose-fitting clothes that breathe easily and sit on a chair or cushion in a way that is comfortable for you. Although practitioners of meditation are often depicted sitting cross-legged, this is not an essential pose. [5] Be sure to keep your back straight to help facilitate your breathing. [6]
    • If you intend to make meditation a regular practice, you may want to consider purchasing a meditation pillow.
    • Avoid lying down, which might cause you to fall asleep. With meditation, you want to be relaxed yet alert.
    EXPERT TIP

    James Brown

    Meditation Coach
    James Brown is a San Francisco Bay Area-based teacher of Vedic Meditation, an easy and accessible form of meditation with ancient roots. James completed a rigorous 2-year study program with Vedic masters, including a 4-month immersion in the Himalayas. James has taught thousands of people, individually, and in companies such as Slack, Salesforce, and VMWare.
    James Brown
    Meditation Coach

    Being comfortable will improve your meditation. According to James Brown, a meditation teacher: "I recommend sitting comfortably with back support. That can be sitting in a chair, or on the floor leaning against the couch, or even in bed. If you're paying attention to your posture, it's hard to get down into the deeper layers of your consciousness. It's similar to the way that it's hard to focus on the present if you're constantly worried about what's going to happen in the future."

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4

State your goals.

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  1. If you are looking for self-discovery, say things like “I want to know myself better” or “I want to find my strengths.” Stating your goals gives your practice purpose and helps you focus better. [7]
    • You can try making your goal a 1-word mantra. For example, if you are trying to better understand yourself, try mantras like “truth,” “discovery” or “authentic.”
5

Close your eyes.

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  1. Once your eyes are closed, make a mental note of how your body feels. Concentrate on and investigate any sensations that come along. [8]
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6

Emphasize your breathing.

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  1. Fill your lungs with air and slowly release it. Concentrate on your breathing and the movement of your body as you breathe in and out. [9]
7

Refocus your attention if it wanders.

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  1. If this happens, focus your attention again on your breathing, your intention or your mantra, and on how your body feels. That way, you’re ready to keep looking inwards to get closer to your true self, rather than focusing on distracting thoughts. [11]
    • For example, maybe you find yourself thinking about what you’re going to make for dinner later on. That kind of thought isn’t important for self discovery, so let it go and refocus your attention on your meditation practice.
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8

Think about terms you use to define yourself.

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  1. These might be terms based on the roles you play in relationships or jobs. You might say “I am a wife” or “I am a mother” or “I am a manager.” Or, maybe they are terms like “strong man,” “caring friend,” or “creative person.” [12]
    • Once you realize what terms you use to define yourself, you can start to understand how you really feel about yourself.
    • If you’re interested in self-discovery because you’re searching for a path in life, these terms may help guide you. For instance, if you define yourself as a creative person, maybe it’s time to look for a new passion to put some of that creative energy into.
9

Try to feel your inner pilot light.

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  1. Think about this as an internal flame that governs everything inside you, from your organs to your mind. Try to picture your inner pilot light and imagine how it feels. [13]
    • If you’re going through a dark time in your life, it’s normal to feel like your pilot light is burning dimly. Just know that it never fully burns out!
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10

Don’t run from painful thoughts or feelings.

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  1. As painful thoughts enter your mind while you meditate, acknowledge them and confront them. Try to understand why you feel the way you do to relate better to yourself. [14]
    • For example, if you feel bad about something that happened at work, acknowledge that and try to determine the “why” behind it.
11

Consider your natural abilities.

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  1. Think about your strengths and abilities to affirm them. Tell yourself that you are truly good at these things and capable of doing them. [15]
    • For example, maybe you’re really good at being a friend, a parent, a co-worker, or an athlete.
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12

Ask yourself personal questions.

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  1. Look inward at your experiences and emotions and ask yourself questions about your past, present, and future to help you understand them. This helps increase your self-awareness and self-knowledge. [16]
    • For example, ask yourself things like: “What am I really feeling right now?” and “What is making me feel like this?”
    • Or, ask yourself, “Where do I really see myself in 5 years?” or “Is the path I’m on right now really going where I want it to?”

What Is a Good Self Love Meditation?


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  • Question
    How can I easily meditate?
    Soken Graf
    Certified Meditation Coach
    Soken Graf is a Meditation Coach, Buddhist Priest, Certified Advanced Rolfer, and a Published Author who runs Bodhi Heart Rolfing and Meditation, a spiritual life coaching business based in New York City, New York. Soken has over 25 years of Buddhist training experience and advises entrepreneurs, business owners, designers, and professionals. He has worked with organizations such as the American Management Association as a consultant for training courses on such topics as Mindful Leadership, Cultivating Awareness, and Understanding Wisdom: The Compassionate Principles of Work-Life Balance. In addition to his work as a priest, Soken has certifications in Advanced Rolfing from the Rolf Institute of Structural Integration, Visceral Manipulation, Craniosacral Therapy, SourcePoint Therapy®, and Cold-Laser Therapy.
    Soken Graf
    Certified Meditation Coach
    Expert Answer
    All you need are 10 minutes in the morning and evening every day to meditate. Try to focus on your breathing and avoid any distractions so you can feel focused again.
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      References

      1. ↑ https://www.psychologytoday.com/us/blog/in-practice/201303/5-meditation-tips-beginners
      2. ↑ https://www.psychologytoday.com/us/blog/authentic-engagement/201207/self-and-self-discovery
      3. ↑ Soken Graf. Certified Meditation Coach. Expert Interview. 6 March 2020.
      4. ↑ http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858?pg=2
      5. ↑ Soken Graf. Certified Meditation Coach. Expert Interview. 6 March 2020.
      6. ↑ https://www.nytimes.com/article/how-to-meditate.html
      7. ↑ https://www.psychologytoday.com/us/blog/in-practice/201303/5-meditation-tips-beginners
      8. ↑ http://faculty.weber.edu/molpin/healthclasses/1110/meditationguidelines.htm
      9. ↑ https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858?pg=2
      1. ↑ Soken Graf. Certified Meditation Coach. Expert Interview. 6 March 2020.
      2. ↑ http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858?pg=2
      3. ↑ https://www.nytimes.com/article/how-to-meditate.html
      4. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895748/
      5. ↑ https://www.nytimes.com/article/how-to-meditate.html
      6. ↑ https://www.helpguide.org/articles/mental-health/emotional-intelligence-toolkit.htm
      7. ↑ https://hbr.org/2015/02/5-ways-to-become-more-self-aware

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