INTRODUCTION

These instructions for meditation have been taught and practiced for thousands of years. This kind of breath meditation is the foundation of all meditative techniques and the essence of meditation. For an expanded discussion of this kind of meditation, see here. 

INSTRUCTIONS 

1. Choose a length of time to practice and set a timer. Try 5-10 minutes at first.

2. Sit or lie down in a comfortable position that you can hold for the length of the meditation. Place your hands on your lap or beside your legs. You can keep your eyes open or closed. If they are open, fixate your gaze on a single point in your field of vision. Once you have taken your position, try to hold it for the length of the meditation. 

3. Focus your attention on your breathing, noticing it at the nostrils, abdomen, or both. You don’t need to control your breath. Just let it flow naturally, noticing it rise and fall. Your goal is to be aware of the breath flowing in and out, from the beginning to the end of each inhalation, each exhalation—that is all.

4. When you notice the mind wandering, gently return your attention to the breathing. Repeat this process as many times as needed until the end of the session. 

Please feel to be in touch with any questions or comments at mark@markchrisingercounseling.com.