A Simple Breathing Meditation
A good meditation to start with is a simple breathing technique. The objective is to clear the mind of clutter and relax the body by simply focusing on the breath. If any thoughts do enter your mind let them drift away like a cloud and return your focus to your breath. For more information on how to succeed with your meditation practice read the article Why You Will Succeed.Practice
1. Sit comfortably either in a straight back chair with your feet flat on the floor, or in a full or half lotus position. Which ever you choose it is important to maintain a straight back during the meditation.
2. Take three deep breaths, counting as you breath in, holding your breath for the same count, breathing out to the same count, and again holding again to the same count
3. Let your breath return to normal through your nose and now try to keep a regular cycle going of in, hold, out, hold, in, hold, out...
4. Now start focusing on the breath. Feel it enter your nose. Feel your lungs expand. Notice your stomach extend and then contract as it pushes the air back out. Feel your lungs deflate and focus on the air as it passes back out through your nostrils.
5. As your breathing gets slower and more shallow just focus on the movement of air in your nose - and then at the every tip of your nose until you can distinguish the tiniest of movements.
6. Keep doing this so your practice takes about 20 minutes.
7. After 20 minutes or so just sit in silence, not focusing on anything, and enjoy the peace. It is important not to jump out of a meditation as this can lead to a headache. After a few minutes gradually open your eyes and stretch.
8. A good way to ground yourself after a meditation is to have a glass of mineral water.
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