This is a popular method of meditation because it can easily be done anywhere. I've seen people doing this while stuck in a traffic jam, waiting in line at the supermarket, or at the office during lunch or break time. It's a great way to be able to take even a minute or two and just be able to relax your body and mind, especially what is normally seen as stressful parts of your day. Instead of seeing that long line at the bank or grocery and thinking about all the time that you are wasting in standing around, you can think of this as a break in your day. Close your eyes and breath deeply in and out a few times and then open your eyes to check the line, and repeat until it's your turn. You might actually find that you look forward to these times, instead of dreading them!
This method is simply concentrating on your breath. Concentrate on breathing in, and breathing out. Whenever you feel that your mind is drifting to other thoughts, just return to counting your breath. Please don't feel that getting distracted is a sign of failure. This is an inevitable part of meditation. People that have been practicing meditation for years will still have to gently bring the mind back to focusing on the breath. You simply do this for as long as you want to.
There are several different ways to do the breathing meditation.
- You can breath deeply in and out (for example, breath in for a count of 7, hold for a count of 3, breath out for a count of 7, hold for a count of 3, and repeat.)
- You can take short breaths in and out (for example, breath in for a count of 3, hold for a count of 1, breath out for a count of 3, hold for a count of 1, and repeat.)
- You can take a long breath in and a short breath out (for example, breath in for a count of 7, hold for a count of 2, breath out for a count of 3, hold for a count of 1, and repeat.)
- You can take a short breath in and a long breath out (for example, breath in for a count of 3, hold for a count of 2, breath out for a count of 7, hold for a count of 2, and repeat.)
The trick is to finding what is the most comfortable way for you and going with that. I say this all the time, because I feel that it's so important...we are all unique and what works for one person, will not necessarily work for another. Meditation is one of those things that is all about personal preference and what feels good and comfortable for you. If you aren't comfortable with what you are doing or how you are doing it, you will not reap the benefits of it. This is why I strongly encourage everyone to explore the different methods of meditation so that they can find the method that is best suited to them at the moment.
If you are a person that is able to learn and practice all the different methods of meditation, you will more than likely, find yourself practicing these different meditations throughout your practice. You might feel inclined to do a Guided meditation one day, and the next day you might feel like doing a Yoga Meditation. I do, however, recommend that beginners start out practicing one meditation at a time, just so that they do it enough that they feel comfortable doing it, I suggest at least a week for practicing each method. That is simply my opinion, however.