Meditating regularly can have a variety of potential benefits, including a decreased level of anxiety and stress, a lower risk of getting certain diseases and an increased level of mental concentration, according to "Psychology Today" and MIT News. Following the breath is one of the main tenets of meditation, especially for beginners, because it can steer you away from chaotic, fearful and negative thoughts, according to the Buddhist monks at Plum Village, a meditation center in France. You can try different techniques and stick with the one you like best, or cycle through them regularly.
Counting
Step 1
Sit on a cushion on the floor with your knees flexed and your lower legs crossed in front of your body. Place your hands on the insides of your knees and straighten your spine. Leave your eyes slightly open, gazing straight ahead but not focusing on any particular object.
Step 2
Close your eyes and begin breathing deeply at first and then normally. Count "one, one, one" in your head as you take your first inhalation and exhalation, "two, two, two" during your second breath, "three, three, three" during your third breath and so on.
Step 3
Count eight breaths and then backward to one. Start over and continue the process for the length of the meditation.
Heart Space
Step 1
Sit on the front edge of a sturdy chair with your feet flat on the floor and your spine erect. Close your eyes and place your hands on your knees or in your lap with one palm resting on the other.
Step 2
Take three deep, cleansing breaths, and then breathe normally. Notice your heart space -- the center of your body within your chest -- expanding during each inhalation and contracting during each exhalation. Hold your attention there throughout your meditation time.
Step 3
Place one hand over your chest, keeping the other on your lap if doing so helps you focus your attention on the heart space during the meditation.
One-Pointed
Step 1
Lie on your back with your legs extended and your arms at your sides with your palms facing upward. Place your head on a pillow if desired and close your eyes.
Step 2
Breathe deeply several times, and then normally. Focus your attention on the tip of your nose, feeling the air enter and leave your nostrils as you breathe for the entire length of the meditation.
Step 3
Elevate your legs onto a cushion if you feel any tension in your lower back.
Tips and Warnings
- The posture and eye techniques for each meditation are interchangeable; use whichever you feel most comfortable with. Position your palms facing downward or upward during any of the meditations, depending on comfort. Don't resist any thoughts that arise, but release them as easily as they came and return to your breath as the central focus of the meditation. You're not a "bad" meditator if thoughts flood your mind; this is normal.
Things You'll Need
- Cushion
