Basic Meditation Technique

Relax using a basic meditation technique.

Even if you're not seeking the fast track to world peace, spending a few minutes a day meditating can reduce stress, help you manage chronic pain and improve your concentration. A basic meditation technique involves controlled breathing and a quiet space.

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Things You'll Need

Chair or floor cushion

Step 1

Find a place where you will not be disturbed for at least 15 minutes. Remove any distractions in the area: close the doors, set your cell phone to "silent" or put the cat out.

Step 2

Sit comfortably on your chair or cushion, with your back straight and your palms resting in your lap. Lower your eyes until you are looking at a point about three feet ahead of you on the floor, or close your eyes if you wish.

Step 3

Inhale slowly, allowing your lungs to fill as far as they are comfortable. Exhale and allow the lungs to empty without forcing them.

Step 4

Continue to breathe easily, allowing your breaths to become deeper and slower as you relax. Focus your attention on the breaths flowing in and out of your body.

Step 5

Acknowledge the thoughts that pop up in your mind, but do not get caught up in them. Instead, allow them to come up and then drift away. If you catch yourself following a particular thought, return your attention gently but firmly to your breathing.

Step 6

Sit and focus on your breathing for about five minutes. When you're ready to stop meditating for the day, open your eyes and rock your body back and forth a few times on the chair or cushion to "wake it up." Then, stand slowly.

Tips and Warnings

Start with one or two five-minute sessions per day. As your concentration increases, you can extend the amount of time you sit, until you are meditating for one or two half-hour sessions per day. Most people don't get the "knack" of meditation on the first try. It may take several sessions before you can sit with your thoughts without following them. This is fine. Continue to sit for at least five minutes each day. When your mind wanders, return it to your breathing. Don't blame yourself; just move forward.

References

Project-Meditation.org: How to Meditate for Beginners
The Meditation Society of Australia: Meditation for Beginners