Deep breathing is one of the most effective ways to start meditating and can be performed anywhere.
• Step 1
Sit down in a chair or on the floor on a folded blanket or cushion. Keep your back straight but still comfortable from the base of your spine to your neck. This creates a straight path for energy to flow up your spine. NOTE : it’s ok to lie down on your back to get a straight spine , like i said in lesson 1 the aim is to focus on the breath not on the position.
• Step 2
Place your hands on your thighs with your palms face up or down. Rest your feet flat on the floor if you are sitting in a chair. Cross your ankles or legs if you are seated on the floor.
• Step 3
Close your eyes.
• Step 4
Breathe normally in and out through your nose for about one minute, observing your breath without judgment. Close your mouth and relax your facial muscles.
• Step 5
Allow your breath to slowly deepen as you inhale and fully inflate your lungs, counting silently to four. Feel your rib cage expand forward and to the sides as you breathe in.
• Step 6
Exhale to a slow count of four as you pull your navel point toward your spine. Make your in-breath and out-breath the same length. If thoughts or emotions arise, let them go and bring your attention back to your breath.
Continue deep breathing meditation for three to five minutes or for as long as you can sit comfortably with a calm, steady breath.