Easy Meditation practices
After you wake up your body with yoga, practice this.
3-Minute Guided meditation
5-Minute Guided Meditation
Instructions: Find a quiet time and place. Sit up tall either on a cushion or a chair. Sit upright,
but relaxed. Be comfortable! If you are on a chair, sit away from the seatback with your feet
firmly on the floor.
Either cup your hands, letting your thumbs touch, or simply rest them on your legs. Set a timer
so you don't have to worry about the time.
Close your eyes fully or almost fully. Bring your attention to your breath and your body. Let
your mind be spacious and your heart be kind and soft.
Feel your breath at your belly, your chest, or just below your nose. Let your breath be natural.
Notice each inbreath and notice each outbreath. You can say to yourself: “breathing in” and
“breathing out.”
Your mind will wander right away. That's normal! The goal is not to stop your thoughts, but to
train your attention. You can label your thoughts “thinking” if you want, then return your
attention to your breath, again and again, and again, and again.
Meditation is simple but not easy. It thrives on practice and a kind approach. If you do this
simple practice every day, you will gradually grow in groundedness and understanding.
