Simple Breathing Meditation

If you are new to meditation, why not try this simple but powerful meditation technique.


1. Choose a place which is quiet and preferably dimly lit.

2. Sit comfortably in an upright position, with your back reasonably upright and preferably supported.

3. Close your eyes.

4. Become aware of your breathing. Notice how the air effortlessly moves in and out of your lungs.

5. Do not try to control your breathing or change it in any way; just observe it as it naturally is. Also, do not concentrate on it forcefully; just be aware of it with minimal effort.

6. Your mind will wander off and think of other things. This is entirely normal, and is actually part of the whole process. Whenever you notice it has happened, do not worry at all; merely bring your awareness gently back to your breathing.

7. After about 10-20 minutes, slowly open your eyes.


  • For best results, practice meditation every day, once per day at the very least. Ideally, try to do it twice: once in the morning and once later afternoon or early evening.
  • It is better to meditate before a meal rather than afterwards, because digestion can interfere with the process.
  • Let go of any expectations. Do not try to make yourself have any particular experience. Meditation is about being with what IS. There is no specific experience you are meant to have while meditating. If you do the technique, then whatever happens is perfect.

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