Try these mini meditations

Technique 1

1. Sit on a chair with your spine upright and feet flat on the ground
2. Place you hands on the thighs with palms facing up
3. Close your eyes and become aware of your breath…moving in , moving out
4. Count breath backwards from 5
5. Lost count?…no worries start again at 5
6. Too easy?…Count backwards from 27
7. Enjoy your practice

Technique 2

1. Sit on a chair with spine upright and feet flat on the ground
2. Place your hands on the thighs with palms facing up
3. Close your eyes
4. Become aware of the sounds around you…the loud, the soft, the subtle
5. Enjoy deep listening

Technique 3
1. Sit on a chair with spine upright and feet flat on the ground
2. Place your hands on the thighs with palms facing up
3. Close your eyes
4. “Listen” to your thoughts. Maintain perspective. Do not get drawn into the thought.
5. Now go behind the thought and observe the feelings. Thoughts often arise out of underlying emotions such as fear, anxiety, concern, hope, love compassion…
Would you like to learn more?
The meditation techniques offered above have been greatly abbreviated. Full instructions are available in our Learn to Meditate course