Week 43 : Beginner's Meditation Techniques 

To continue on our more esoteric path this week I am going to talk you through a gentle beginner’s meditation technique that you can add to your practice or even work with separate from you physical yoga. 

Different types of meditation work for different people, so, over the next few weeks I am going to explain a few different practices so that you can try variations and see if any of them work for you. 

(Picture credit - Yumi Sakugawa) 

With these guided meditations it is nice to work with a partner so that one person can read the steps out in a soothing voice and the other can relax and then you can swap – but I am keeping it simple so if you are working alone you should still be able to remember all the steps, or you could make a recording of yourself reading it. 

So lets get started on this simple breath awareness technique: 

- Begin by finding a comfortable seated position, on the floor with your legs crossed is a good position, but use a wall or cushions to ensure your comfort so that you don’t get distracted by any pain in the body. 

- Close your eyes and gently loosen your neck and shoulders by rolling the shoulders slowly forwards and then back wards a few times and then gently reaching the right ear to the right shoulder and then the left ear to the left shoulder. 

- Begin by observing how you are breathing. Notice how your breath flows in and out and don’t change your breathing in any way, simply notice how your body breathes. 

- Sit quietly, watching with your mind’s eye your breath flowing gently in and out of your body. 

- When your attention wanders, as it will, just focus back again on your breathing. Notice any stray thoughts, but don’t dwell on them. Simply let the thoughts pass. 

- Slowly begin to slow the breath down and deepen it slightly making each inhalation and exhalation a little longer without feeling the need for any extra effort. See how your breath continues to flow...deeply... calmly. 

- Start to notice the stages of a complete breath... from the in breath... to the pause that follows... then the exhale... and then the pause before taking another breath... watch the slight breaks between each breath. 

- Visualise the air inside your body after you inhale, filling your body gently. 

- Notice how the space inside your lungs becomes smaller after you exhale and the air leaves your body. 

- Feel your chest and stomach gently rise and fall with each breath and notice now how your body feels. 

- Try to hold your attention on this calm soothing breath for at least 5 minutes and then when you are ready you can slowly start to reawaken your body and mind. 

- Keeping your eyes closed, notice the sounds around you. Feel the floor beneath you. Feel your clothes against your body. 

- Gently wiggle your fingers and toes, shrug your shoulders. 

- Open your eyes, and remain sitting for a few moments longer. 

- Straighten out your legs, and stretch your arms and legs gently. 

- Sit for a few moments more, enjoying how relaxed you feel, and experiencing your body reawaken and your mind returning to its usual level of alertness. And then continue on with your day feeling re-energised! 

Each meditation technique takes a little time to get used to, so make time to work with this one everyday this week, start with 5 minutes and see if you build daily towards 10 or 12 minutes with next Wednesday! 

Serena is a yoga teacher and the founder of The OM Space . She is a passionate believer in yoga as a life enhancing practice and runs several classes in Colombo including the very popular Yoga for Children and Yoga for Pregnancy. Serena trained in the UK with the British Wheel of Yoga and is a UK Yoga Alliance registered Senior Teacher.