Want to meditate? Try these no-fuss, easy guidelines to get you started.
Basic Posture Instructions
As you try any of the meditations below, follow these steps to find a comfortable position:
- Find a stable chair and place your feet flat on the floor. If possible, walk your feet a little forward so that they are directly below your knees and your thighs form a parallel line to the floor.
- Rest your hands lightly and gently on your thighs. Relax your arms.
- Breathe in deeply and let your shoulders broaden, letting your head come back so that it lines up above your shoulders.
- Breathe out fully and feel the seat solidly below you, let your spine release upward.
One Minute Meditation:
Set a timer for sixty seconds. Close your eyes and simply repeat steps 3 & 4 until the bell rings. If you don't have a timer, simply breathe slowly, deeply and at a steady pace for 10 to 15 breaths. If you'd like more guidance in this simple technique, check out Martin Boronson's 5 minute video on One Moment Meditation, which includes a guided minute.
Three - Five Minute Meditation:
Method A: One of the pillars of Mindfulness Based Stress Reduction is the body scan. All you need is your body and a space to sit quietly and slowly internally scan your body from head to toe, or rather from feet to head. To do this you simply let your attention rest first on different places in your body, one at a time, and notice - as much as possible without judgment - how that part feels. Some people find it helpful to start at the feet and move up toward the head: scanning feet, calves, knees, thighs, pelvis & seat, abdomen, chest, arms, hands, neck, and head. Other people prefer to simply notice where they have any sensation or to check in with key areas, and again, simply notice what is present.
If trying this technique for the first time, you may find it helpful to scan the main parts of the body in this way: breathe in and lightly clench the feet (or calves, knees, etc.), breathe and release the clench. Proceed to the next area, moving upward until you reach the head.
Method B: For a short period of time, focus on a sound, a track of music or a mantra. Watch the video on our home page here for this 6 minute chant of OM from Inner Splendor Media's popular album, Chanting Om - Meditation on the 7 Chakras. Either chant along or allow the sound to enter your ears and permeate your body. Notice the impact of this focus after the track ends.