Here are a few tips on meditation that I share with students. Try them and feel free to adjust to suit your own preference. The intention of meditation is to spend period of time in quiet. With a regular meditation practice people experience greater clarity, peace and other benefits.
The simplest form:
1. Find a comfortable place to sit. Sitting is good. Lying down also works.
2. Breathe in, let the air go to your lower belly. I like to breathe in to a count of 5, then let out for a count of 5.
3. Sometimes I draw an infinity loop in my mind. As I breathe in the loop goes down through my leg and comes back up the other leg to my waist. The exhale begins at the waist and covers the loop in the upper half of my body.
4. Repeat the loop. If you lose track or are interrupted then just let it go and come back to the breath.
a couple of tips:
If you fall asleep, ok, welcome that you were relaxed. Experiment with what type of chair and position you are in. You'll find out what works best for you.
If your mind wanders, then notice and release the distraction. Come back to the rhythm of your breath.
If you think you're doing it wrong, go back to your breathing.
Here is a site I found explaining breathing meditation. http://www.how-to-meditate.org/breathing-meditations.htm/
And here is the link to my web log and topics on meditation. I like the first entry a lot as a 9 year old is giving instructions on how to meditate.
