A Simple Meditation
It’s best to start simple.
Breathe. It doesn’t matter what position you’re in. Sit still. Lie down. Be cross-legged. Wherever you are now is good. If you can, make sure your spine is tall. It’s important that you are comfortable and that your stomach is uninhibited (so you can breathe!).
Now, once you’re in position, we’re going to count together.
As you’re breathing in, count 1-2-3-4.
Wait for a second at the top.
As you’re breathing out, count 1-2-3-4.
Rinse and repeat.
Try this 3 times.
Now, if this gives you anxiety, as it may well do if you have a history of trauma, pick something else to count with. Maybe you can shift your body back and forth over 4 counts. Maybe you can count on your fingers. Maybe you can make small circles with your pointer finger. Choose a repetitive motion that you can count through.
The goal here is to establish a rhythmic concentration. We are developing focus. Once you can do this a few times, move on to the next meditation.