Something we all do as humans is breathe. As focussing on the breath is a main constituent of meditation, it means we can ALL meditate! The simplest, however hardest method of meditation is to focus on the breath and be in a state of ‘no thought’. Because most of us have thoughts running constantly through our minds, it can take perserverance, practice and focus to come to a place of ‘no thought’. However, the more you do it, the easier it gets!
What are the conditions most conducive to meditation?
Everyone is different, but it is important to be somewhere that you won’t be distracted.
Some people like to listen to relaxing music, others prefer not. Apart from music, it’s best to have minimal exterior noises going on.
It is best to be sitting comfortably upright, or lying down. Ensure the upper body is straight so breathing is easy.
Some people like to sit in a particular posture, like the lotus position or half lotus. It is up to you. Comfort is important.
Meditation can take anything from a few minutes to an hour, however most find 10-30 minutes is the amount they can fit into their day and the most beneficial.
When you are comfortable and the conditions are just right, take some initial relaxing breaths.
Close your eyes and relax into the position you are in.
Be aware of the breath entering your nostrils, to the back of your throat and moving down into your lungs. Then follow it’s passage back out again.
With every breath, feel your body and mind relax, letting go.
Keep your awareness with your breathing, following it in and out, noticing how your ribcage expands and falls.
Any time a thought comes into your head, acknowledge it, don’t judge it, let it go and bring your awareness back to your breath.
Have an awareness of your body and mind relaxing even more on every breath.
If you like, you can have a sense of your breath moving up and down your body, following it up as you breathe in and down as you breathe out.
If thoughts come in, let them go again and follow your breath up and down your body.
Continue for as long as you want. When you want to return to consciousness, hold over your naval, take a nice deep breath into that area and open your eyes when you are ready.