When you find peace within yourself, you become the kind of person who can live at peace with others.
- Peace Pilgrim
But first, you might want to think about the following before you dive right into it.
- Pick a time during the day that you think you can keep to a regular routine. Early morning or late at night usually works. If you get a midday break, that’s also good.
- Find a comfortable quiet location, where you won’t be disrupted, preferably away from children, pets or other people, unless they’re joining you. Outside in nature is nice, too.
- You might want a pillow to sit on, a handy wall to lean your back and a blanket, in case the weather changes.
If you want to take it further, you can create a sacred space by lighting a candle, burning incense or surround yourself with inspirational images or objects...I like crystals. This is usually an effective way of building the energetic vibe to create and hold the experience.
Okay, so let’s assume you’re all kitted up and ready. Sit or lie down, make yourself comfortable, but try to stay awake. If you end up dozing off, just allow that to happen, too. You’re body is probably crying out for rest. If you’re sitting down, sit tall with your spine straight and make sure your knees are lower than your hips, for comfort.
Set the intention in your mind that you’re open and receptive to anything. Relax your mind and your body. Now close your eyes.
We’ll start with the breath. Quietly direct your attention to your breath. Don’t force or change your breath. Take your normal, natural pace of breath.
Silently observe both the in-breath and the out-breath. Observe the sensation as the breath of air enters your nose, flows into your body and into the lungs. Feel the rise and fall of your chest and your belly. Observe the feeling of the out-breath, as your belly naturally flattens, your chest falls and a rush of air exits your nose.
Continue with the breath for a time. You may during this time find that your mind starts to wander. Thoughts or images about the day may appear in you mind. Or emotions and sensations start to make themselves aware to you. Just watch them. Feel yourself observing them in a detached manner. Let them appear and let them fade away, without engaging with them. Then bring your awareness back to the breath.
Again continue being aware of your breath for a time. Try to see if you can hold this for at least 5 to 10 minutes.
When you are ready to finish your meditation, bring your awareness away from your breath...back to the room/garden/car, wherever you are. Open your eyes, take a deep breath, sit up or stand up, stretch your body and be consciously aware of your body and where you are.
Say a silent thank you to the Universe for the experience.
And you’re done. You’ve completed your first meditation. Well done! High five!
You’ve just performed a simple breathing meditation. With each instance you sit down to meditate, you can add more time as you feel adequate. Now go forth and practice.
For other variations on breathing meditation, you can find lots of sources online, such as here and here.