- The first step, once you are in a comfortable position, is to slowly close your eyes and concentrate on your breathing. Focus intently on the centre of your abdomen so that you notice the movement as your diaphragm rises and falls. Slowly breathe in… and out. Any thoughts that come into your head are fine. Just observe them and let them go. Continue focussing on your breathing for a few minutes.
- Now, as you continue focussing on your breathing, say to yourself (internally) the word “IN” as you breathe in and then the word “OUT” as you breathe out. Keep doing this for several minutes and you will find yourself getting deeper and deeper in meditation as your brain waves slow down further.
- Finally, the last step is the counting method. As you breathe in, say to yourself “1″ and as you breathe out say “1″. Then as you breathe in again say “2″ and as you breathe out say “2″. Keep doing this until you get to the count of 10. When you count, there’s no need to say it out loud, just internally to yourself is fine.
Generally, by the time you get to the count of 10, you will be in a very deep meditation. Really let yourself sink into the silence that you are experiencing. If any thoughts come to mind, simply observe and let them go.
Now a lot of experts will say that 5 or 10 minutes meditation is fine, but I tend to disagree. I believe at least 20 to 30 minutes is much better. It will take at least 10 minutes just for your brainwaves to slow down and then you want to stay in that state for another 10 minutes or more to get the full benefit.