Meditation is rather simple and here is a guide to show that.

1. Sit or lay down in a comfortable position. If you sit up, make sure your spine is erect and your head is slightly lowered.

2. Close your eyes slowly. You can use an eye mask if it helps your eyes stay gently closed.

3. Take three deeps breathes in to allow your body and mind to relax. Then continue to breathe naturally without effort.

4. Focus on your breathing. Where do you feel it the most? Your nose? Your chest? Focus on this with each inhale and exhale. Allow yourself to observe your body while you without judgement. Just observe it without changing anything.

5. Slowly wiggle your fingers and toes before opening your eyes when you feel like your ready.

You can meditate for however long you wish. It can be three minutes or three hours. If you are having a hard time meditating your first time, it is more than okay. It takes practice. There are tons of guided meditations on YouTube to help you when you are not able to meditate without focusing on everything around you.

Missouri State University

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