This approach is as much for the beginner as for the more experienced practitioner. It is simply ‘noticing the flow of your breath’.

There are many forms of meditation. This approach is as much for the beginner as for the more experienced practitioner. It is simply ‘noticing the flow of your breath’.

Begin sitting comfortably in a chair with your feet flat on the floor. Place your hands on your thighs, palms down. If that’s not comfortable, try placing one hand inside the other with palms toward your belly.

Now turn your attention to your breathing. Nothing to do here. Just notice. Does your lower belly expand as you inhale? Does your breathing happen just in your upper chest? Still, you have nothing to do but notice. You have no goal or purpose other than to keep noticing your breath.

If you are visual, you can watch your breath in your mind’s eye. Picture your lungs and the in and out movement of your breath.

Then, notice the sensations as the muscles of your torso rise and fall with your inhalation and exhalation. Notice the flow of air into your nose and through your nasal passages on its way to your lungs.

You can even listen for the sound of your breathing.

An ideal amount of time for a beginning practice is 20 minutes a day. Doing this, you will likely notice a greater calm and better sleep almost immediately. Over time, your intuitive skills will also increase. Even as little as five minutes a day will yield results, though not as noticeable or as quickly.

If you have questions, email me.