SIMPLE MEDITATIONS

You can practise these meditations at home for 10 to 20 minutes every day (or even twice a day) or every few days. Find a quiet place where you will not be disturbed for that time. Take the phone off the hook. You may want to set a (quiet) timer, so you know when the session will be over. If one of the meditations suits you better than the others, use that one more or entirely. When you meditate, sit in a moderately comfortable (but not overly-comfortable) chair. Have your eyes closed, your legs uncrossed and your hands on your lap or knees. Breathe in and out through the nose. If you have any questions, ask them at the next meditation session.

1. BREATH AWARENESS MEDITATION

a) As you breathe in, become aware of the feeling of the breath coming in through your nostrils.

b) As you breathe out, be aware of the feeling of the breath flowing out through your nostrils.

c) Continue steps a) and b) for your allotted time.

2. MANTRA MEDITATION

a) As you breathe in, say “Sha” (part of the word Shalom (*) in your mind.)

b) As you breathe out, say “lom” (the rest of the word Shalom (**) in your mind).

c) Continue steps a) and b) for your allotted time.

(*) You can use another word as the mantra on the in-breath, eg. Calm or some other soothing word of your choosing.

(**) You can use another word as the mantra on the out-breath, eg. Relax, or some other soothing word of your choosing. You can change the mantras at different times.

3. COUNTING THE BREATH MEDITATION

a) As you breathe in, count “one” in your mind.

b) As you breathe out, count “two in your mind.

c) As you breathe in count “three” in your mind

d) As you breathe out, count “four” in your mind

e) As you breathe in count “five” in your mind

f) As you breathe out count “six” in your mind

g) As you breathe in count “seven” in your mind

h) As you breathe out count “eight” in your mind

i) As you breathe in count “nine” in your mind

j) As you breath out count “ten” in your mind.

k) Continue with steps a) to j). If you become aware that you have lost count, or are not using the odd numbers with the in breath or the even numbers with the out breath, then start again immediately at step a).

Last updated by Webmaster Fred Tropp v.1 21/2/04 \simple meditations