Meditation Training

How To End Your Meditation Session

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Ending your meditation session in the right way is as important as the practice itself. Many of us enter the calming sea of meditation seeking serenity, mindfulness, and a break from the stresses of daily life.

Yet, when it’s time to return to our regular activities, we might find ourselves at a loss for how to do so seamlessly without jarring our newfound sense of calm.

One key insight into effective meditation practice is understanding the balance between deep meditation and returning gently to our surroundings. This article will guide you through several techniques and ways to end your meditation session gracefully.

From setting intentions to slowly bringing awareness back to your body, we’ll provide actionable steps that mesh mindfulness with daily life – ensuring that peace stays with you throughout your day.

Key Takeaways

  • Shift your attention from inside to the outside world by noticing your surroundings and engaging in gentle movements like stretching. This helps smoothly flow from meditation to daily activities.
  • Gently open your eyes, sit for a moment, and take deep breaths to bring awareness back to your body. Appreciate the peace you’ve found during meditation as it blends with the world around you.
  • Set an intention for how you want to feel or what you wish to achieve after meditating. This can help carry the calmness and clarity into all areas of your life, improving self-belief and behaviour.
  • Understand the purpose of your meditation session and remind yourself of it at the end. This keeps you motivated and integrates its benefits more deeply into your everyday life.
  • If distractions arise during meditation, be kind to yourself. Using a timer or guided meditations can make ending sessions easier without worrying about time.

Ways to End Your Meditation Session

End your meditation session by shifting your focus from inward to outward, gently opening your eyes and pausing for a moment. Take a few deep breaths to bring back awareness to your body and set an intention before transitioning to other activities.

Change your focus from inward to outward

After meditating, it’s good to shift your attention from inside you—your thoughts and feelings—to the outside world. This involves noticing the room around you, listening to any sounds nearby, and feeling your body’s contact with the floor or chair.

Taking this step helps bridge the gap between your peaceful meditation state and the busyness of daily life. It allows for a smoother end to meditation by gently awakening your senses back to their usual alertness without causing irritability or stress.

To ease this change further, engage in activities that require gentle motion like stretching or walking meditation. These movements help reconnect with bodily sensations gradually and reduce any physical pains that might have arisen during stillness.

Expressing gratitude before fully ending your session can also make this outward shift more meaningful, setting a positive tone for moving on to other tasks. This approach not only aids in maintaining calmness but ensures that at least one third of your time meditating is focused on absorbing divine peace before returning to routine activities.

Gently open your eyes and sit for a moment

Gently open your eyes and sit for a momentFeel the peace of your meditation as it blends with the world around you. Notice how different sounds, like the gentle hum of life outside, become part of this shift.

This simple act helps move your focus from inward tranquility to the vibrant energy of daily activities.

Take this time to appreciate your effort in achieving relaxation and clarity through meditation. Let these feelings guide you as you prepare for the rest of your day. Carry the comfort and calm into every task, maintaining a bit of that meditative state wherever you go.

It’s a vital part in making sure the benefits of your practice extend beyond just moments of stillness but into every minute ahead.

Take a few deep breaths and bring your awareness back to your body

Take a few deep breaths and bring your attention back to the present moment. This simple act plays a crucial role in connecting meditation practices with everyday life, allowing a smooth shift from peace to daily activities.

Research highlights that mindfulness breathing can notably reduce stress, anxiety, and depression, making this step not just beneficial but vital for maintaining mental health.

A study found that engaging in mindfulness breathing meditation for 15 minutes each session over four weeks lowered stress and anxiety levels dramatically compared with those who did not meditate.

These findings underscore the power of integrating mindful breathing into your end-of-meditation routine, helping you carry calmness into whatever comes next.

Deep breathing bridges the gap between calmness and everyday chaos.

Set an intention before transitioning to other activities

Before moving on to other tasks after your meditation, it’s a good idea to set an intention. This powerful technique can make a big change in how you see and do things throughout the day.

Mindfulness meditation teaches us the value of setting intentions as a way to improve self-belief and our ability to change health habits.

By focusing on what you want to achieve or how you wish to feel, such as calmness or clarity, you prepare yourself to bring those qualities into your daily actions. Research suggests that this practice not only boosts self-efficacy but is also an effective tool for changing behaviour.

Whether it’s deciding to be more patient at work or dedicating some time each day towards a personal goal, setting an intention helps bridge the gap between thought and action, letting the benefits of your meditation session flow into all areas of your life.

Things to Remember When Ending Your Meditation

Appreciate the effort you have made in your meditation session, and remind yourself of its purpose to heighten the experience. If distractions arise, be gentle with yourself and consider using a timer or guided meditation to ease your transition.

For more guidance on perfecting your meditation practice, keep reading…

Remind yourself of the purpose of your meditation

Understanding the purpose of your meditation is like holding a compass during your journey. It guides you, keeps you on track, and reminds you why you started on this path in the first place.

Whether it’s seeking peace, clarity, or self-improvement, recalling this aim at the end of your session cements the effort you’ve made. You’re not just sitting silently; you’re walking a path that blossoms with each step—towards understanding deeper truths like those found in the Four Noble Truths or improving upon the basis of practices such as those outlined in the Noble Eightfold Path.

Meditation is not just about staying silent; it’s an intimate quest for peace, clarity, and understanding oneself and the universe.

Sealing your practice with thoughts of its purpose integrates these benefits more deeply into your life. It provides motivation to return to your cushion tomorrow—and every day after that.

This intentional closure helps turn daily meditation from a task on your to-do list into a meaningful part of who you are and aspire to be.

Appreciate the effort you have made

Taking a moment to appreciate the effort you’ve made during your meditation session is important. Each second spent in quiet contemplation, away from the hustle of daily life, represents a step toward finding peace and understanding within yourself.

This act of self-recognition not only honours your commitment to personal growth but also seals the benefits of your practice. Whether it’s feeling more relaxed, gaining insight into a problem, or simply enjoying a few minutes of stillness, acknowledging these positive changes enhances their impact on your life.

Ending your session by appreciating the effort helps bridge the gap between meditative practice and daily activities. It sets a tone of kindness and compassion towards yourself that can influence how you interact with others throughout the day.

Even if distractions arose or if you struggled to maintain focus, recognising the attempt itself is key—it’s all part of the journey toward mindfulness and well-being. This gentle shift reminds us that every minute dedicated to meditation contributes significantly to our emotional and mental health.

Be gentle with yourself if distractions arise

Distractions are part of the meditation journey. Recognise this as a natural aspect of your practice instead of getting upset or frustrated. Meditation blends with life, meaning every session—whether smooth or filled with wandering thoughts—adds to your experience and skill.

The effort you’re putting in is significant, so give yourself credit for each minute spent in meditation, whether it be five minutes or an hour.

Setting intentions can help manage distractions effectively. Before starting, think about what you wish to achieve with your session; this could involve seeking peace, focusing on breath, or visualising a calm scene.

If distractions arise, gently guide your focus back without judgment. This method not only improves concentration but also reinforces the importance of being patient and kind towards yourself throughout the process of meditation.

Set a timer or use a guided meditation to help you end your session

Utilise a timer to signal the end of your meditation, preventing you from getting distracted by clock-watching. This ensures you can fully immerse yourself in the practice without worrying about when to finish.

Utilising guided meditation apps, such as Stop, Breathe, Think app, can be particularly helpful for timing and transitioning out of your session seamlessly.

By incorporating these tools into your practice, you allow yourself to maintain focus on your meditation without being disrupted by time constraints or wondering when to conclude.


In conclusion, when ending your meditation session, transition from inward to outward and gently open your eyes. Take deep breaths and set an intention before moving on. Remember the purpose of your meditation and be gentle with yourself if distractions arise.

Use a timer or guided meditation to help you end your session smoothly.

How To End Your Meditation Session
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