Actually the breath meditation might be all you need. That's fine. You don't have to learn all the easy meditation techniques. Many long-standing meditators use this simple method alone. So you can go a long way with it.....

And don't push or strain to concentrate. You'll do much better if you relax and let go......Keep in mind the Easy Meditation Attitudes

• don't expect anything
• don't make any effort
• have an attitude of childlike innocence.

Breathing Meditation - How to Do It

Prefer to Listen? Download My Breathing Meditation MP3 or try Online Guided Meditation.

This is a short practice easy technique to do as you read the instructions below. It should take no more than 10 minutes.

Sit comfortably upright but not rigid in your chair -away from the backrest if you can. You need to be close enough to the computer screen so you can easily read.

Now allow yourself to become aware of your body. Have an overall sense of sitting in the chair. Try to feel the points where you touch your surroundings. Your buttocks and thighs against the seat of the chair. The soles of your feet against the floor.

Now close your eyes and gently turn your attention to your body. After about 2 minutes open your eyes and return here.

Next allow yourself to become aware of your breathing.

Where can you feel it in your body? Can you feel your belly gently push out as you breathe in, and fall back again as you breathe out. Perhaps you can feel your chest rising and falling. Or the air passing in and out of your nose.

Where-ever it is, just watch for a while……

Do you notice anything about it? Is it fast or slow? Is it smooth or a bit rough?

Now close your eyes again and follow your breathing. After about 2 minutes open your eyes and return here.

How was that? Did you find you were able to stay with your breath quite easily? Or was your mind dashing around all over the place?

Maybe you started thinking about tonight's dinner or that movie you watched yesterday. That's fine. Everybody does it! Just come back to the breath when you realise.

Try it now for the last 2 minutes

Close your eyes again and follow your breath. If your mind wanders off then just come back to your breathing. After about 2 minutes open your eyes and return here.

Congratulations you’ve completed your first easy technique - the breathing meditation.

Any questions? Try Easy Meditation Techniques FAQ

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