Simple meditation for beginners. Sit or lie comfortably. You may even want to sit on a chair with your back flush against it.
Close your eyes if its comfortable. If not you can keep your eyes open with your gaze soft and forward fixed. You can also find a gazing point or something you can calmly gaze at.
Make no effort to control the breath, simply breathe naturally. Just focus on the movement of your breath and the way you are breathing. Maintain a steady focus on the breath.
Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage and belly. Make no effort to control your breath; simply focus your attention. If your mind wanders, simply return your focus back to your breath. Maintain this meditation practice for 2–3 minutes to start, and then try it for longer periods.
Meditation Video Tutorial
The practice of meditation is both something that you do and something that you are. There is no right or wrong way of doing it. All you have to do is be open to self inquiry and simply pay attention. Meditating is about finding stillness in our thoughts. It’s about flowing to the the rhythm of our breath.
Meditation is not the construction of something foreign, it is not an effort to attain and then hold on to a particular experience. We may have a secret desire that through meditation we will accumulate a stockpile of magical experiences, or at least a mystical trophy or two, and then we will be able to proudly display them for others to see. ~ Sharon Salzberg