This is a great technique for those who have trouble sitting quietly.
- Stand 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.
- Begin to listen to the music.
- Listen until you feel that some part of your body wants to move.
- Pay attention to how your body wants to move and follow that impulse.
- If nothing else, allow your body to sway gently.
- Perhaps a hand might lift.
- When you are ready to move your feet, open your eyes and let the music move you.
- For a few moments, feel the impulse to move that originates in your body—and let your body respond.
Allow meditators to meditate for several minutes. Take the opportunity to meditate yourself.
- When you become tired, stop and just listen to the music, paying attention to how you feel and how your body feels.
- Now, gently bring your attention back to your breath, the physical sensations of breathing.
- Move, stretch and open your eyes
Meditation for Every Mind 