Meditation for beginners

Step 1

Find a quiet place where you will not be disturbed for a few minutes, sit down either on the floor cross-legged, or on a simple chair, keeping you body as comfortable, relaxed and open as possible, including your hands which should be resting on your knees, palms open and up.

Step 2

Close your eyes and try to physically relax and become aware of your breathing, trying to gently slow and deepen it, also explore the feeling of each of your joints from your toes to your neck, and as you think of each one try and relax them.

Step 3

Finally, focus your mind on a gentle visual process, maybe a wave breaking softly on a beach of warm yellow sand, or a slow drip of rain-water into an ornamental pond, or a series of snowflakes falling on a pile of snow, any image that you can repeat over and over and then you can slow down in your mind.

If you can do this for 5-10 minutes then it should have a significant effect of your stress levels, maybe you need to start with less, but try and build-up, and if it really works for you then try and build up to 20 minutes every day.