Meditation is a very personal way to get in touch with your body and mind. It is not competitive. Just being you is what it is all about. You can do it with a group or on your own.
Here are some simple steps you can take:
⭐︎ You always want to be comfortably seated or lying on a mat or bed with no need to hold any part of your body in a state of tension. Just releasing into that may be difficult for some. But let your muscles be free.
⭐︎ Close your eyes to block you from distractions.
⭐︎ Begin to inhale to the count of 4, hold it for a count of 4, exhale for a count of 4, and hold that for a count of 4. Repeat this a few times. Your body will most likely relax just from this slow breathing.
⭐︎ Mentally take yourself to a place where you always feel safe and calm. This may be walking along warm sand at the beach, being in deep, cool woods, or even sitting in your most comfortable chair wrapped in a warm blanket. Enjoy being there.
⭐︎ Body relaxation can start by squeezing your toes and releasing them. Then move up your body a section at a time tightening it and then releasing it until you ultimately clench your face and release it. This is a very helpful exercise to do in bed to help you get to sleep.
⭐︎ Lastly do your 4-square breathing again and slowly open your eyes.
Note 1:
It’s natural for thoughts to come into the mind. Be accepting and release them into the clouds.
Note 2:
If you fall asleep, that’s okay though not truly meditation. Getting to a place where you are aware of your body and relaxed will take practice.
There are any number of relaxation applications available on the Internet free or by subscription. Search for “Guided Meditation”. There are a number of them on youtube.com
