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Always remember - meditation is simple!
In a quiet room, sit comfortably. Many people can be put off meditation because they think they need to sit in an uncomfortable position to progress.
What is required if possible is a straight back and this can be achieved by either sitting cross-legged on the floor with your back supported by the wall or end of the bed or even by sitting in a supportive chair.
Don’t be afraid to have cushions or pillows to sit on and to support your back, knees and ankles if you need them.
When you are properly supported then less attention will be paid to an aching limb or back and the easier and it will be easier to have deeper and more pleasurable meditations.
When you are sitting comfortably take a few deep and slow breaths, each time you exhale notice how you are starting to become more relaxed.
- Gently close your eyes and gradually become aware of your breathing.
- As you become aware of the gentle rise and fall of your abdomen start taking a longer breath and begin counting slowly to yourself 1 2 3 4 as you inhale through your nose.
- Hold this breath for another count of four then slowly exhale through the mouth for another count of four.
- Make sure you fully exhale and gently pull in your abdomen at the end of this count. This will help to naturally give the space to breathe in for the next count of four.
>>> continue beginners lesson >>>
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