A really simple beginner's guide on how to meditate

05 Mar 2020Slowly turn your mind inwards. Scan your body from head to toe, observing any tension or discomfort. Don’t try to change what you find, simply take note of it. Scan again, although this time notice which parts of the body feel relaxed. Take about 20 seconds for each scan.Now turn your awareness to your thoughts. Notice any thoughts that arise without attempting to alter them. Gently note your underlying mood, just becoming aware of what’s there without judgment.

For a few moments, focus on the quality of each breath, noting whether it’s deep or shallow, long or short, fast or slow. Begin silently counting the breaths: 1 as you inhale, 2 as you exhale, 3 on the next inhalation, and so on, up to 10. Then start again at 1.Spend 20-30 seconds just sitting. You might find yourself inundated with thoughts and plans, or feel calm and focused. Whatever happens is completely fine. Enjoy the rare chance to let your mind simply be.

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