Here is a simple meditation exercise for you who are new to meditation.
It is first and foremost to be able to learn to relax and to 'sit with yourself' for a while. Meditation gives wellbeing and is relaxing. You can choose to attend a course where you can learn all the Tools for a good meditation. But if you would like to try it yourself then all you need is 30 minutes of Peace and quiet and a comfortable chair or armchair. Put a pillow behind your back and/or a blanket on top of you if you wish. The aim here is to be as comfortable as you can without falling asleep. If it starts to itch, ache, or feel strange then just move a little and get comfortable once again. In this way you have the quickest possibility to come back into the relaxed condition you were in before.
Put aside a minimum of 20 minutes a day. Choose the time of the day when you have the greatest chance of being alone and not disturbed. Find a quiet place in your home - and turn your phone off. It is a really good idea to use the same place every time you meditate, since it can increase the effect of it since the brain then gets into the habit of relaxing when you sit down there. Sit up straight with your head, neck and back straight.
Close your eyes gently just as when you are to go to sleep and put your hands in your lap. Pull your shoulders right up to your ears and then relax them and let go. Your hands will now fall into a comfortable position, where it is natural for you to have them. You do not need to hold them upside down or connect your thumb with your index finger or anything like that - this meditation is to just relax. Concentrate your attention on your breathing. Breathe through your nose and gradually deeper using your diaphragm, and let your breathing come to a natural rhythm. Spend a few minutes doing this. If thoughts, worries, or other distractions come into your mind, let them come forward and then just in your mind release them so you can come back to focus on your breathing again. This is very natural in the beginning, so do not be upset if this happens to you. Everyone goes through this and the more you practice - the easier it gets to stay focused on your breathing.
Continue to relax more and more for each breath you take. Keep focus on your breathing, how the air is filling your lungs, all the way down into your belly, and then released out again. All this in a natural rhythm and where you breathe through your nose. Feel how you are starting to relax.
Continue for as long as you wish, while you are in harmony with your breathing.
When it is time to come back you take a few deep breaths, move your hands and feet and open your eyes carefully.
This is a quite simple but very effective meditation technique that you can do yourself. If you feel that you would like to attend a course in meditation, we do these on a regular basis. It is open to all and you do not have to know how to meditate in advance.
If you wish to read a book on meditation or listen to an audiobook, you can go to our web shop to find out how you can purchase or download your copy of our book “Let’s Meditate; an easy step-by-step guide to achieve inner Peace and wellbeing”