Step-by-Step Meditation Instructions

These meditation instructions use diaphragmatic breathing. That means we're going to relax the muscles of the neck and shoulders and breathe from the abdomen (diaphragm).

I'll guide you through it.

If you have practiced before and already have a mantra, you can say it as you exhale and internally repeat it as often as you're accustomed to.

I generally exhale my mantra, then remain mindful and just observe my relaxation as I pause and inhale.

If these are your first mantra meditation instructions, we'll use this mantra: "Ahhh."

"Ahhh" is not the sound your dentist asks you to make. It's the sound we tend to make when we sit down after a long, hard day, exhaling with relaxation.

"Ahhh" is the sigh of relief, the sound of showing yourself compassion as you take a load off your back.

A couple of reminders before we begin:

• Preferably don't eat within an hour of your meditation because a stuffed stomach tends to prevent a relaxed mind and body.
• Dim the lights and silence your cell phone. If this is your first time, you may set a ten-minute alarm. Keep the volume low, though. No need to give yourself a heart attack...
• Wear comfortable clothes and take off your shoes.
• Back straight, head up.
• When thoughts distract, remain mindful/detached from them and gently, patiently return your attention to your mantra.
• No expectations and don't worry about doing it right. You are doing it. That's all that matters.
• There's nothing magical about relaxing and meditating. It's just natural.

Here's our Disclaimer.

Your meditation instructions:

1. Sit comfortably on a straight-backed chair.
2. Place your hands in your lap, gently clasped or cupped.
3. Breathe in slowly and deeply through your nose. Feel your abdomen move outwards as your diaphragm contracts and draws air into your lungs. Your chest should not rise noticeably.
4. Hold your breath for 3-4 seconds... You may start off by counting to get into the proper, slow rhythm. 1-2-3-4...
5. Now sigh with relief - "Ahhh". Perhaps it's just a whisper. Listen to it. Relax your shoulders, your hands, relax...
6. Close your eyes and listen to your breath. Then inhale again through your nostrils. 1-2-3-4... Sigh with relief - Ahhh
7. Don't worry if your inhalation speeds up or slows down. This is normal, you're just becoming aware of your breath.
8. As you exhale, feel the sound of your "Ahhh" ... natural relaxation. You deserve to relax...
9. If you're thinking that this is nice or having any thoughts at all, gently return your attention and your thoughts to your mantra - "Ahhh."

   No need for any other words. Still, you're patient and kind towards yourself. Thoughts may come, let them pass. "Ahhh..."

10. Inhale through your nose... Feel your stomach rising... When your body feels like exhaling, gently release your breath – "Ahhh..."

    Nothing fancy, just a natural, s-l-o-w cycle of breath.

    Relax - Ahhh...

11. Close your eyes and feel the slow rhythm of your breath. S-l-o-w-l-y inhaling .... Then just let it go naturally, sigh with relief - Ahhhhh...
12. Stay with 10 and 11 for the duration of your mantra meditation, 5-10 more minutes (or, if you set one, until your alarm's pleasant beep).

Further tips and meditation instructions

Remember to keep your shoulders lowered and relaxed, and keep your chest still during respiration. Breathe from your abdomen.

Always keep a gentle, mindful attitude towards yourself. Thoughts will come and go. Some days your mind is busier than others. When thoughts distract, remain detached from them and calmly return to your mantra.

If you didn't enjoy this technique, perhaps this emotional compassion meditation will suit you better.

Never worry about doing it right. If you enjoyed it, keep doing it for 10-20 minutes a day.

Before you know it you won't need these meditation instructions.

There's no need to feel like you have to change things around or progress in some way...

Just as you need to earn money every day to pay bills, just as you need to eat and clean your living space on a regular basis, you also need to relax and detach yourself from stress and chores on a regular basis.

Call upon your mantra throughout the day if you feel stressed. And be good to yourself. You are a beautiful human being.

Comments, suggestions?

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