Meditation isn’t magic or mystical. It’s about being still.
Deep breathing is a simple and useful tool to manage stress. According to Start Here: Master the Lifelong Habit of Wellbeing, it only takes a few minutes a day to make this a habit you crave.
- Identify a convenient time and place.
- When you sit down to meditate, set your intention. Do you want to cultivate relaxation? Gratitude? Compassion?
- Set a timer for 3-10 minutes. Beginners may want to start with a shorter duration.
- Make sure your back is straight.
- Mindfully follow your breath in and out by counts of four. Inhale for four counts and exhale for four counts.
Don’t be surprised if you experience roadblocks like sleepiness, fear, or boredom. It’s normal. Calmly acknowledge the feeling and return your focus to your breathing.
“True progress is learning to experience fear, sadness, worry and other painful states, along with more pleasurable states, from a more welcoming, open, and mindful place. In the end, it is the ability to be with whatever is arising – not the fleeting experience of pleasure – that cultivates happiness and wellbeing.” – Start Here