Simple Mindful Meditation, nothing required but you!
Mindful Meditation is all about the breath, it is the anchor of all meditations and also the focus. It allows you to focus on something simple and quieten the mind. Try not to think about anything other than the breath.
This is a simple meditation to get you started.
You will need : A timer of some sort
Find a quiet place somewhere, where you will not be disturbed.
Set your timer for 5 minutes. You can increase the time as you become more used to meditating.
Start by sitting in a comfortable position, with a tall, straight back.
Take a few deep breaths to calm and focus the mind.
Allow the breath to return to a normal rhythm.
At the end of the in breath count 1. Do not pre-empt the end of the breath, but at the end say 1.
At the end of the out breath count 2. Again, do not pre-empt the end of the breath
Repeat this for as long as you can until the timer sounds. If your mind wanders, do not worry, this is normal. Without chastising your self, gently bring your focus back to your breath and start counting again.
As the timer sounds, bring yourself back to the room and open your eyes.
Have a go and let us know how you get on in the comments below. Any suggestions for future meditations will be considered.
Photograph credit – A view of Clough Bottom Reservoir, UK. Taken by Kris Todd.