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How to Meditate in 3 simple steps
by Laura Fine, H.H.P., M.F.T. degree, M.A.
- Sit down in a quiet environment with your spine straight or comfortably supported.
- Close your eyes and take 6 deep calming breaths, breathing deeply in and out of your nostrils. Try to match the duration of the inhale with the duration of the exhale. Continue this deep breathing pattern throughout your meditation.
- Feel as though your sense of self shifts from the area of your thinking mind downward toward the area of your heart in the center of your chest. Gently breathe into your heart area imagining it opening and softening. With your breath imagination visualize yourself in a beautiful natural environment. Engage all your senses, visualize the foliage, smell the fresh dew on the grass and imagine drinking fresh water from a stream. Feel as though you are not alone and that there is a beautiful spiritual presence peacefully surrounding you.
Practice these steps at least 5 minutes, twice a day to begin. Slowly increase your meditation to 20 minutes twice a day. Enjoy!
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- Coping methods for Stress and Addictive behaviors
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Download Laura's new e-book on the Best Kept Meditation Secrets now!
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