6 Simple Steps to Meditating Right Now

Take a moment now to try this meditation technique of counting your breaths:

1) Find a quiet place free of distractions.
2) Sit comfortably in a chair with your feet flat on the floor and a straight spine. Avoid leaning against the back of the chair. You can also sit on the floor with your hips elevated on a cushion. If sitting upright is painful, lie on your back with a rolled-up blanket or pillow under your head and neck.
3) Close your eyes, take three big, deep breaths and exhale out your mouth with a “ha ” sound.
4) Bring your lips together and breathe naturally through your nose. Nostril breathing is more calming to the nervous system, but if this isn’t possible, breathe in whatever way is comfortable.
5) Start to count your breaths backward from 10 to 1. As you inhale, say to yourself “10 ” and as you exhale, repeat “10 ” silently. Continue like this with the numbers 9, 8, 7, and so on, until you reach zero. Then return to 10 and begin again. If you lose the count, simply start over from 10. Aim to complete at least 3 cycles of counting.
6) When you’re done, slowly open your eyes and take a few moments to notice any
thoughts and sensations in your body before moving back into your daily routine.

Try a Free Meditation App on Your Mobile Phone

If you find it difficult to meditate on your own, download a meditation mobile app such as Insight Timer, Calm, Sattva, 10% Happier or Stop, Breathe & Think. These mobile apps track your progress and offer a myriad of meditation styles – from guided meditations and chanting to sounds of nature and relaxing music. The mobile apps are free, but premium content costs extra.