A Simple Guided Meditation for Beginners

1. Find a quiet place, and lie down on your back.  With your feet on the floor, bend your knees and let them lean in together comfortably.

2. Set a timer for the amount of time that you will meditate.  I recommend starting with just 2 minutes at first, then increasing as you become more comfortable and your ability to focus grows. I usually do 10 minute sessions, and am working up to 15– but it’s not a race.  Take your time, and just choose what seems the most doable for you.

3. Place your hands on your belly, relax your body, and listen to your breath.  Don’t do anything to try to control your breath– simply observe.

4.  Now, bring in some visualization.  As you exhale, picture an ocean wave breaking on the sand.  As you inhale, see it rolling back into the sea.  With every inhale and exhale, watch the waves go in and out– the sound of your breath is the soundtrack to these waves going in and out, and will set the pace.

5.  If your mind wanders, bring yourself back to the sound of your breathing and the images of the waves. Again, do not try to change your breathing in any way– simply match the motion of the waves to the sound of your breath.

** Let any thoughts that may arise during your meditation become crashing waves in your vision. Imagine each thought coming onto shore and crashing through your mind's eye.