Meditation is easy. All you need is a few spare minutes, a quiet place to sit, and an open mind. Here is a simple meditation known as Zazen. Keep in mind, your main focus during meditation should be on relaxing more and more deeply. Practice once or twice daily for 5 to 20 minutes or longer as desired.
- Pick your spot and get comfy. Find a quiet place and sit comfortably with your back straight. You may either use a chair or sit cross-legged on a pillow on your bed or the floor.
- Relax. Take several deep breaths and slowly exhale, then let your breathing return to normal. Next, spend a couple of minutes just allowing the muscles of your body to relax one at a time. Start with your feet and work your way up to your head and down to the tips of your fingers, concentrating on releasing all sense of tension as you go.
- Count your exhalations. When you are ready, on your next exhalation count silently to yourself, “one.” Breathe in, exhale, then think “two.” Breathe in, exhale, “three.” And so on until you reach “ten”; then start over again from “one.”
- Let thoughts come and go. As you continue counting your out-breaths try not to let your thoughts distract you. You will have many thoughts. Whatever crosses your mind, try to imagine your thoughts as if they were only clouds crossing the sky of your mind. You are not your thoughts. You are the observer watching them. There is no need to fight against or resist them. Just let them come and go without interference, but also without clinging to them.
- Focus. Any time you realize your mind has wandered from counting your breaths, gently but firmly return your attention to your meditation.