Things You'll Need:
- A firm cushion (called a Zabuton) OR
- A well-padded chair
- A timer (optional)
- A quiet room
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Step 1
Either sit cross-legged on a cushion or upright in a chair (this is better if you are not too flexible or have joint problems). Give yourself 10 minutes for the first few tries and don't overstress yourself by trying to meditate for half an hour or an hour.
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Step 2
Place your hands on your thighs, feet at right angles to the floor. Get comfortable and settled. Close your eyes.
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Step 3
Start by taking a deep inhalation, filling the belly. Focus on the breath as it fills your lungs and diaphragm.
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Step 4
Exhale slowly and repeat. You should feel an increased sense of relaxation and calm within a few breaths. When your mind wanders, as it will, bring yourself slowly back to focus on the breath.
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Step 5
Pace yourself, if you like, by using this mantra that is based on a teaching by Vietnamese Zen monk Thich Nhat Hanh. As you breathe in, think quietly to yourself "Peace." When you exhale, think "Smile." Make the muscles of your face smile even if it's hard. As you breathe in next, think "Present moment." As you breathe out, think "Wonderful moment."
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Step 6
You can stop after 10 minutes, or go on if you like. A 30-minute meditation is the typical amount used in meditation centers, but it's easier to focus in a large group of people, plus most busy people have time commitments.
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Step 7
Just meditating for 10 minutes a few times a week has been proven to have noticeable positive effects. You may notice a lessening of anxiety in your daily life, or an increased ability to "catch" yourself in moods of anger or irritation.
