Learn Meditation in 7 Amazingly Easy Steps

each detail of its shape, presence and color.

Active meditations: Using rhythmic movements, like walking, swimming, t’ai chi or yoga to focus the mind.

A simple, 7-step meditation anyone can do

1. Set aside 10 to 20 minutes, once or twice a day.

2. Find a place that’s quiet where you are unlikely to be disturbed, and sit down. You don;t need to sit cross-legged, or in any special posture a comfortable chair is fine. Wear comfortable clothes, and arrange your arms and legs in a relaxed posture.

3. Set an alarm so you don’t have to worry about keeping track of time. If you’re concerned that it may startle you, place it in another room or under a cushion, so the sound will be muffled but audible.

4. Breathe slowly and rhythmically, consciously relaxing your feet, legs, torso, on up your body until all your muscles are loose.

5. Choose a word to repeat to yourself. The classic mantra is “Om,” the Sanskrit word for perfection. Or you could choose a simple word that reflects what you hope to achieve in your life, like “calm,” “happiness” or “energy.” You could also, instead, count your breaths from one to 10, then over again and again. If thoughts drift into your mind, allow them to float gently out again as you re-focus on your word or breathing.

6. When your alarm sounds and you’ve finished, don’t jump right up allow yourself to slowly open your eyes, take a few deep breaths, and rejoin the world in a relaxed manner.

7. Stretch your arms and legs, and stand up slowly.

Most people who start meditation find they have trouble motivating themselves to meditate, and letting go of the

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