Things You'll Need:
- Yoga mat or chair
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Step 1
Sit on a yoga mat or chair. Sit with your back and head erect. Close your eyes. Cross legs if you are sitting on a yoga mat. Rest hands in your lap.
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Step 2
Center your mind and clear extraneous thoughts from your mind. Breathe in and out through the nostrils without any retention of the breath. For example, inhale through the nostrils to the count of one, exhale through the nostrils to the count of one. Breathe at a steady, natural rate.
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Step 3
Listen to the sound of your breathing. Remain quiet and still. Bring the mind back when it starts to wander. Listen to your breathing, or inner vibration. Focus and listen to this inner vibration of your breathing. Relax deeper into this meditative state and continue to breathe evenly.
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Step 4
Sit in this quiet state of meditation for at least five minutes. Build up your meditation practice from five minutes to ten minutes. For a deeper meditative state, meditate for thirty minutes.
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Step 5
Open your eyes slowly and raise your arms over your head, inhaling through your nostrils deeply to the count of two. Exhale deeply to the count of two as you release your arms to your side.
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Step 6
Bask in this calm and relaxing feeling. Take your time getting up from your mat or chair. Remember this peaceful, centered feeling throughout the day, especially during times of stress or anxiety.
