What are the 7 steps of meditation? (Answer: There are only 3)

Date: May 12th, 2025

When someone asks, "What are the 7 steps of meditation?" I hear, "I’m ready to meditate, but I just need a little guidance." You want to start, to make sure you’re doing it right, and to feel the calm and clarity meditation can bring.

Here’s the thing: you don’t need to focus on knowing all the steps. What matters most is that you do meditation. Whether you follow the 7 steps or not, the important part is simply to begin and keep practicing.

And the best way to do that is by following the guidance of a kind, experienced Buddhist monk. They’ll show you exactly how to meditate, step by step, with patience and wisdom.

The first step is gentle and easy to follow, guiding you to set your body in a relaxed position. Trust that if you follow their guidance, you’ll start to feel the benefits right away. Just take that first step, and everything else will fall into place.

This second one is perfect for guiding you during your meditation. It can lead you to a very deep place within yourself.

Now, if you really must know the "7 steps of meditation"…

…which can vary depending on the tradition or source, they are commonly known to be the following steps:

• 1. Preparation (Setting the Intention)
  Find a quiet space, choose a comfortable posture, and set an intention for your practice (e.g., clarity, calm, awareness).
• 2. Relaxation (Body Awareness)
  Gently relax your body. Do a quick body scan from head to toe, releasing tension and becoming physically settled.
• 3. Breath Awareness
  Focus on your breathing. Observe the natural rhythm of your breath without trying to change it.
• 4. Concentration (Focus the Mind)
  Choose a single point of focus—like the breath, a mantra, or a visual object—and gently bring your attention back to it whenever it wanders.
• 5. Mindfulness (Open Awareness)
  Broaden your awareness to include thoughts, feelings, and sensations, observing them without judgment or attachment.
• 6. Contemplation (Insight or Reflection)
  Optionally, use this space to reflect on a question, concept, or spiritual teaching, allowing insight to arise naturally.
• 7. Closure (Return and Integrate)
  Gently return to your surroundings, take a few deep breaths, and set an intention to carry the calm or insight with you into your day.

If that looks daunting, remember—at its heart, meditation is simply about sitting, relaxing, and paying attention to your breath.

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