Meditation doesn’t have to be complicated or intimidating. It is a simple process. Often we make many attempts before we feel that we are truly doing it “right.” Actually, there is no “right” way to do it, just as there is no wrong way either.
Below is a simple meditation process to try next time you have a minute, or five, or more. When you are ready, just set a timer and start.
- Get seated in a comfortable position that allows your spine to be long and supported.
- Close your eyes. Begin to turn your attention to your breath – just listen and feel it move in and out.
- Breathe through your nose, if you can. Feel the breath moving naturally in and out of your body.
- Next, bring your attention to your torso as your breath moves in and out. Breathe deep into your belly, allowing your breath to rise up into your chest as you inhale. Breathe out and feel your chest and belly relax.
- Now, begin to notice your whole body, right here, right now.
- Notice that your mind is quiet. You are quiet – just breathing, just being.
- When your meditation time is up, slowly bring your attention back to your natural breath for a few cycles.
- When ready blink your eyes open, and move back into your daily activities with greater ease.
Don’t worry if you don’t feel anything special or if you don’t feel somehow different after your practice. Meditation doesn’t change who we are or how we function in the world. With regular practice, even a minute or two at a time, it does, however, create greater ease in our minds and bodies so we react to our lives with less stress and discomfort. Life still goes on as usually, but we respond with greater skill and awareness.