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How to Meditate

This is a simple ten minute mediation that I learned from Headspace. It focuses on breathing and mindfulness. There are other types of meditation exercises that you can do too, but this is the one I use every day.

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  1. With eyes open, take deep, audible breaths. In from the nose out through the mouth. 30 seconds.
  2. Gently closing the eyes, listen to the sounds around you, feel your feet on the floor, hands on your lap.
  3. Quickly scan your body from head to feet and back up. Note how the body feels but don’t dwell on it.
  4. Briefly remind yourself of why you are doing this.
  5. Locate your diaphragm. Feel it rise and fall for a few moments, without changing your breathing patterns. Just observe.
  6. Continuing to observe, begin to count your breaths. Inhale 1, exhale 2, inhale 3, etc. Up to a count of 10, then start again.
  7. After several minutes, allow your mind to be free and do whatever it wants. 30 seconds.
  8. Reconnect with your surroundings, sounds and sensations. Gently open your eyes.
  9. Reflect on how it feels to have taken time to yourself
  10. Consider what you will do next, and smoothly transition into that. Bringing your sense of calm with you.