How to Meditate

Find a relaxed, comfortable position.

Sit on a chair or on the floor, or on a cushion.

Keep your back upright, but not too tight.

Hands resting wherever they’re comfortable on your lap, or on your thighs.

Notice your body.

Notice the shape of your body, the weight, touch.


Become curious about your body.

Feel the sensations of your body.

The touch of your clothing on your body.

The connection of your feet with the floor.

The seat of the chair, the back of the chair you are sitting on.

Relax any areas where you feel tightness or tension.

Just breathe.

And now feel the coolness of the inhalation of the breath through your nostrils.

Feel the natural flow of your breath.

One breath at a time.

No need to do anything to your breath.

No long, no short breaths, just breathe naturally.

And notice where you feel your breath in your body.

It might be in your abdomen.

It may be in your chest or throat.

Or in your nostrils.

See if you can feel the sensations of your breath.

Feel the warmth of your breath as you exhale through your nostrils, naturally, don’t force it or slow it down.

When one breath ends, the next breath begins.

Now as you do this you might notice that your mind might start to wander.

You might start thinking about other things.

If this happens this is not a problem. It’s OK.

It’s very natural.

Just notice that your mind has wandered.

You can say “thinking” or “wandering” in your head softly.

And then, gently redirect your attention right back to your breath.

Notice your breath.

Do this two, or three times.

From time to time you may get lost in thought, if you do, no trouble, just return to your breath.

See if you can be really kind to yourself in the process.

And once again you can notice your body, from the soles of your feet to the top of your head.

Let yourself relax even more deeply.

And then offer yourself some appreciation.

Congratulate yourself for doing this breathing practice today.

I hope this has helped you find a sense of ease and well-being for yourself.

If you take a few minutes everyday to do this breathing practice, give yourself a pat on the back, you’re meditating…
…by simply BREATHING!

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