{"id":8868,"date":"2026-02-07T10:28:04","date_gmt":"2026-02-07T09:28:04","guid":{"rendered":"https:\/\/staging.sivananda.eu\/?page_id=8868"},"modified":"2026-02-16T11:01:24","modified_gmt":"2026-02-16T10:01:24","slug":"12-meditation-steps","status":"publish","type":"page","link":"https:\/\/staging.sivananda.eu\/en\/meditation\/techniques\/12-meditation-steps\/","title":{"rendered":"12 Steps to Meditation"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"8868\" class=\"elementor elementor-8868\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-601434a3 e-flex e-con-boxed e-con e-parent\" data-id=\"601434a3\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6026736b elementor-invisible 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class=\"elementor-element elementor-element-2cdd92ef elementor-widget elementor-widget-shortcode\" data-id=\"2cdd92ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><nav aria-label=\"breadcrumbs\" class=\"rank-math-breadcrumb\"><p><span class=\"last\">Home<\/span><\/p><\/nav><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-615599b2 e-flex e-con-boxed e-con e-parent\" data-id=\"615599b2\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-49881de9 e-con-full e-flex e-con e-child\" data-id=\"49881de9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7a658426 elementor-widget elementor-widget-heading\" data-id=\"7a658426\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Your 12 Step Guide to Meditation<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4b2232c4 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"4b2232c4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5ea36063 e-con-full e-flex e-con e-child\" data-id=\"5ea36063\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4d1adfb3 elementor-widget elementor-widget-text-editor\" data-id=\"4d1adfb3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>These twelve steps outline a simple, progressive approach to meditation in the Sivananda tradition. By choosing a regular time and quiet place, sitting with an upright spine, and gently regulating the breath, you prepare the mind for concentration.<\/p><p>You then learn to let thoughts settle naturally and focus awareness at a chosen inner point, such as the Ajna or Anahata Chakra.<\/p><p>With steady practice, meditation deepens from focused thought to inner stillness, ultimately leading toward Samadhi.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c13599f e-flex e-con-boxed e-con e-parent\" data-id=\"c13599f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-c4b3886 e-con-full e-flex e-con e-child\" data-id=\"c4b3886\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-017e223 elementor-widget elementor-widget-heading\" data-id=\"017e223\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Steps in Meditation<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-074c21b elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"074c21b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2948bf5 e-con-full e-flex e-con e-child\" data-id=\"2948bf5\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bf72757 elementor-widget elementor-widget-text-editor\" data-id=\"bf72757\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Like sleep, meditation\u00a0cannot be learned. When the time is ripe, it will happen on its own. Using the classical meditation techniques, however, can help you make quick progress.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2205033 e-flex e-con-boxed e-con e-parent\" data-id=\"2205033\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-fceada0 e-con-full e-flex e-con e-child\" data-id=\"fceada0\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-328de0e elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"328de0e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/elementor\/thumbs\/sacred-space-qosac0s6vo0iyov7wzkupoufbhu9mx7z2q8bz7mpq0.png\" title=\"sacred-space\" alt=\"Create a sacred space\" loading=\"lazy\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-description\">Set aside a <a href=\"https:\/\/staging.sivananda.eu\/meditation\/creating-a-sacred-space\/\">special place for meditation<\/a> \u2013 the atmosphere you build up will help still the mind.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f00d89 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"8f00d89\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/elementor\/thumbs\/sunrise-or-sunset-qosac0s6vo0iyov7wzkupoufbhu9mx7z2q8bz7mpq0.png\" title=\"sunrise-or-sunset\" alt=\"Meditate at sunrise or sunset\" loading=\"lazy\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-description\">Choose a time when your mind is free of everyday concerns \u2013 dawn and dusk are ideal.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e6fdc79 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"e6fdc79\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/elementor\/thumbs\/regularity-of-time-qosabzucotz8n2wl2h68572yq3ywf848qlkuhxo3w8.png\" title=\"regularity-of-time\" alt=\"Be regular in your meditation\" loading=\"lazy\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-description\">Using the same time and place each day conditions the mind to slow down more quickly.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-85c5689 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"85c5689\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/elementor\/thumbs\/straight-back-qosac0s6vo0iyov7wzkupoufbhu9mx7z2q8bz7mpq0.png\" title=\"straight-back\" alt=\"Sit with a straight back\" loading=\"lazy\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-description\">Sit with your back, neck and head in a straight line, facing north or east.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cd21c70 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"cd21c70\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/elementor\/thumbs\/quiet-the-mind-qosabzucotz8n2wl2h68572yq3ywf848qlkuhxo3w8.png\" title=\"quiet-the-mind\" alt=\"Quiet zone\" loading=\"lazy\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-description\">Instruct your mind to remain quiet for the duration of your meditation session.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-225bced elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"225bced\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/elementor\/thumbs\/breathe-deeply-qosabywihzxybgxy7yrlkpbi4q3j7j0iegxd0npi2g.png\" title=\"breathe-deeply\" alt=\"Breathe deeply\" loading=\"lazy\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-description\">Regulate your breathing \u2013 start with five minutes' deep breathing, then slow it down.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d15f918 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"d15f918\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/elementor\/thumbs\/inhale-exhale-qosabywihzxybgxy7yrlkpbi4q3j7j0iegxd0npi2g.png\" title=\"inhale-exhale\" alt=\"Inhale exhale graphic\" loading=\"lazy\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-description\">Establish a rhythmic breathing pattern \u2013 inhaling then exhaling for about three seconds.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c5a8eee elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"c5a8eee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/elementor\/thumbs\/let-the-mind-wander-qosabzucotz8n2wl2h68572yq3ywf848qlkuhxo3w8.png\" title=\"let-the-mind-wander\" alt=\"A distracted mind\" loading=\"lazy\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-description\">At first let your mind wander \u2013 it will only grow more restless if you force it to concentrate.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b963d73 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"b963d73\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/elementor\/thumbs\/focus-on-the-point-between-the-eyes-qosabywihzxybgxy7yrlkpbi4q3j7j0iegxd0npi2g.png\" title=\"focus-on-the-point-between-the-eyes\" alt=\"One-pointedness of mind\" loading=\"lazy\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-description\">Now bring the mind to rest on the focal point of your choice \u2013 either the Ajna Chakra (the point between your eyebrows) or the Anahata Chakra (in the middle of your chest).<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-834cc2e elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"834cc2e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/elementor\/thumbs\/visualize-a-flame-qosabywihzxybgxy7yrlkpbi4q3j7j0iegxd0npi2g.png\" title=\"visualize-a-flame\" alt=\"A candle flame\" loading=\"lazy\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-description\">Applying your chosen technique, hold your object of concentration at this focal point throughout your session.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-28950b5 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"28950b5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/elementor\/thumbs\/the-mind-becomes-calm-qosac1q12i1taaturhzha6lvwvpmumbpeuvtghlbjs.png\" title=\"the-mind-becomes-calm\" alt=\"A brain in equilibrium\" loading=\"lazy\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-description\">Meditation comes when you reach a state of pure thought, but still retain your awareness of duality.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f5de95b elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"f5de95b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/elementor\/thumbs\/superconscious-state-qosac0s6vo0iyov7wzkupoufbhu9mx7z2q8bz7mpq0.png\" title=\"superconscious-state\" alt=\"Crown chakra with Om symbol\" loading=\"lazy\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-description\">After long practice, duality disappears and Samadhi, the superconscious state, is attained.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Meditation Tips Meditation Techniques Close Techniques Open Techniques Meditation Techniques for Beginners Trataka &#8211; Candle Gazing Mantra Meditation 12 Step Guide to Meditation Meditation Techniques for Beginners Trataka &#8211; Candle Gazing Mantra Meditation 12 Step Guide to Meditation Mantras Retreats Contact Us Your 12 Step Guide to Meditation These twelve steps outline a simple, progressive [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":5659,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_angie_page":false,"footnotes":""},"class_list":["post-8868","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/8868","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/comments?post=8868"}],"version-history":[{"count":3,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/8868\/revisions"}],"predecessor-version":[{"id":9362,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/8868\/revisions\/9362"}],"up":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/5659"}],"wp:attachment":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/media?parent=8868"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}