This is the simplest technique. All it requires is a quiet moment and a set of lungs.
- Sit quietly, close your eyes and turn your attention to your breathing.
- Become aware of each exhalation and each inhalation.
- Notice how the air feels as it enters your nostrils, fills your lungs and leaves again.
- Fill your lungs slowly, bottom to top, inhaling as though every cell in your body is breathing. Inhale until you feel you can inhale no more. Then, exhale as slowly as you inhaled.
- If your attention wanders, bring it gently back. If what draws your attention away is insistent, store it in memory, promise yourself you’ll think about it later and gently return your attention to your inhalations and exhalations.
- You may find yourself becoming aware of your own heartbeat and pulse.
- You may become aware of the points in your body where you feel tension and discomfort.
- Imagine as you inhale that your breath travels directly to those areas and eases the discomfort.
- Now, turn your attention away from the physical self and inward toward the still center of your being. Let your breath carry you toward it.
- Let all else float away.
- Once you have found your core self, rest there for a few moments. Follow inner promptings where they lead.
(Allow meditators to meditate for several minutes. Take the opportunity to meditate yourself.)
- Now, gently bring your attention back to your breath, the physical sensations of breathing.
- Pay attention to the sensations of your body and hear the sounds in the room.
- Move, stretch and open your eyes.
Meditation for Every Mind 