If you’ve practiced all these different types
of meditations that I’ve demonstrated and you feel like you’re ready to do something
that’s a little more traditional, try a breath meditation. Again, we come seated in our easy
pose. Feel our sit pose on the floor. Lift the heart so that your spine is elongated,
crown of the head floats. What we are going to do is inhale and exhale. As you inhale,
fill the belly with air, feel the ribcage fill with air, and feel the heart center expand.
Exhale, it all softens. Inhaling and exhaling through the nose. Inhale and exhale. Just
inhale and exhale making sure that everything stays easy and relaxed. Don’t let tension
accumulate in your jaw or in your throat or your shoulders. Keep everything just melting
down toward the floor, at the same time as you are staying lifted. Just breathe in and
breathe out. Let your thoughts come and let them have their voice and every time when
you acknowledge them just let them pass. Observe your thoughts as they go. Just bring the attention
back to the breath. If you find yourself thinking about your laundry or your grocery list or
the millions of things you have to do today or taking your kid to soccer practice or what
kind of shoes you are going to buy at Jimmy Chew, whatever. Just take that as an indication
that it’s time to bring the focus back to the breath. Try that for one to three minutes.
See if you can increase. Maybe up to, eventually after a year or so, 20 minutes a day, 30 minutes
a day. See what happens and if this kind of meditation isn’t for you, go back and try
one of the other techniques until you find what is.