For a simple meditation practice, follow these instructions:
Find a quiet place where you won’t be interrupted and eliminate as much noise as possible, except soothing music if you wish to listen to it. Otherwise turn off and unplug all electronic devices.
Find a comfortable sitting position with your spine straight and aligned. You may sit cross-legged or in any position that is comfortable.
Close your eyes. Concentrate on your breathing. Relax your body. Quiet your mind.
Focus your meditation on whatever feels right for you. Here are some possibilities:
Think of a mantra that has a peaceful or neutral meaning to you like “ohm” or “calm blue water.” Take a breath and say your mantra to yourself. Exhale and say it again. Repeat this for 15 to 20 minutes, trying to keep your focus on your mantra. When thoughts enter your mind, recognize each thought and then release it. Refocus your concentration on breathing peacefully, relaxing your body, and quieting your mind.
Envision yourself reaching a personal goal like improved physical fitness, stronger personal relationships, or the pursuit of a new hobby or career. See yourself in the new role and believe that you can achieve it.
Focus on the blank “screen” behind your closed eyes and the light that fills it. Feel light fill your whole body. Feel physically, mentally, emotionally lightened. Release negative thoughts and invite positive, uplifting energy into your mind, body, and spirit.
Use this opportunity to cultivate your spirituality.