Basic Meditation

When you are new to meditation, begin with five or ten minute sessions. When you are ready, lengthen your sessions to a comfortable and convenient period of time.

Begin by finding a time when you will not be disturbed and you will be able to gain maximum benefit from your meditation.

If you like, light some candles, burn some relaxing essential oil and put on some gentle music.

Sit or lie with your spine straight, and begin by focusing on the breath. Breath in deeply through your nose, hold for a count of five, then breath out slowly through the mouth. Continue this and feel your relaxation deepen with every breath.

If your mind is busy that is fine, don't allow this to frustrate you, just acknowledge any thoughts and allow them to pass back out of your mind. If you are comfortable, talk to this thought and tell it that this is your time and you will deal with it later.

Next begin to focus on your toes and breath into them, feeling them relax as you do. Bring your breath up to your feet and feel them relax as you breath out all tension you are holding here. Then move up to the ankles, calves, knees, thighs, hips, torso, chest shoulders, fingers, forearms, upper arms, neck, chin, face, back of head, and finally the crown of your head, breathing in relaxation and breathing out tension and negativity. Sit or lie and enjoy the feeling of peace that surrounds and fills you until you are ready to open your eyes.

This simple meditation can precede any other deeper meditations, to enhance the relaxation of the session.