Easy meditation can be as effortless as taking a breath as with Breath Meditation. Yet, some find these 2 methods even easier: Counting Breaths and Affirming Breaths.
2 Easy Meditation Techniques
As with anything new, it helps to practice. Start by dedicating about 5 minutes of uninterrupted time to your meditation. Always be kind and gentle with yourself while you follow these steps:
First create the conditions for meditation.
- Sit relaxed with your back straight (not stiff) in a place that is comfortable for you. It can be on a chair with both feet on the floor or sitting with your legs folded up as in a modified lotus (yoga style) position.
- Close you eyes or leave them partially open but unfocused
- Open your mouth just a little with your lips parted. This relaxes the jaw.
- Bring your awareness to your breath while breathing through your nose. Just be aware of your breathing, don’t try to change it.
Now, try these easy meditation techniques:
As you focus on your breath, noting its sensation as it moves in and out of your body, silently count each breath in and each breath out.
- Breathe in, “one;” Breathe out, “one.”
- Breathe in, “two;” Breathe out, “two.”
- And so on to ten.
- Continue repeating the counting breaths cycle (from 1 to 10) as often as you like.
Bring your awareness inside your body as you focus on your breathing.
- Breathe in, bringing full awareness to the sensation of breathing. Feel the air as it moves through your nose and into your lungs. Feel the gentle rise of your chest and abdomen.
- Breathe out, while silently saying a word like “peace,” “relax,” “joy,” “gratitude,” or another word that is affirming for you.
- Repeat ten times.
- Continue as often as you like.
When finished with each meditation technique, take a few minutes to notice the effects. Did you notice more energy, peace, or relaxation?
If your mind wanders, just bring your awareness back to feeling the sensation of your breathing as you either count your breaths or silently repeat your affirming word.
Sometimes when people focus on their breathing they breathe deeper, and/or more rapid. This can make you feel anxious, dizzy, or light-headed. If this happens to you, just pause the practice until you start breathing normally again and the symptoms disappear. Then begin again.
Don’t worry if you got distracted and had difficulty concentrating. It’s expected in the beginning. Even experienced meditators get distracted some times.
You can use either or both of these methods anytime and anywhere.
You can do it before meals and before going to bed at night. Before meals, it clears your mind. Helps you be more focused on your eating. When focused on your eating, you enjoy your food more, eat more slowly, and often eat less.
Doing either of these breath meditations before sleep releases your mind from the busyness of the day and prepares you for a peaceful sleep.
You may want to support your learning by visiting our Book Store for hand picked resources to help you.
Easy Meditation Key Points
Easy meditation by Counting Breaths and Affirming Breaths is simple to learn and do. It’s a great way to begin meditating and you can do it anywhere, anytime.
It’s wonderful to become more aware of your breath and its connection to the miracle of life. You will enjoy these two easy meditation forms. So begin!
Sources and Resources
Margaret A Caudill, Managing Pain Before It Manages You (New York: The Guilford Press, 1995).