Breath meditation is a very simple meditation that you can practice almost anywhere.
Give yourself around 15 minutes to just relax and let the world go by. Then practice this meditation below. Read it first and then action it.
Sit in a comfortable position in your favourite armchair. Close your eyes and roll your shoulders backwards to open up your chest cavity.
Begin your meditation by saying the following intention "I call on the highest and purest energies of the universal life force energy to guide me moment to moment as I experience this meditation. I ask to only experience that which is for my highest good".
Then, to begin:
Take a slow breath. A slow breath takes around three seconds to inhale and three seconds to exhale.
As you breathe in, imagine that you are breathing all the way down to just below your navel. Pause, and then exhale slowly. As you breathe, your abdomen will begin to expand and contract. If you find that your shoulders are rising and falling, this is due to shallow breathing where you breathe into the top two thirds of your lungs. To practice deep breathing, place your hands on your navel and feel your abdomen move out and in with each breath. The added benefit of deep breathing is that your diaphragm moves up and down which gently massages your lower organs. If you need to concentrate on slowing down your breath, count slowly to three on your inhalation and exhalation. 1......2.......3
Practice this breathing for around fifteen minutes a day to develop your meditation skills. Use this time solely to focus on your breathing technique.
If you find that you have a lot of thoughts surfacing, do not become distracted by them. If you have a pen and paper beside you, you can use the first five minutes of your meditation to write down your mind traffic. Just gently open your eyes, write the thoughts, then closed them again.
If you need something to focus on, you can use the word “calm” or “relax” on your outgoing breath. If you are tired, you may find yourself falling asleep during your meditation, this is quite normal. When you have a time restraint though, be sure to have a timer handy to wake you. If you use a timer to finish your meditation, be sure that it is not too close to you, as it may startle you when the alarm rings.
Alternatively, if you want to finish your meditation naturally, imagine that you are awakening from a deep sleep. Wriggle your toes, stretch slowly, open your eyes and focus on the room around you. When you feel that you are fully awake, you can attend to your usual activities.