Simple 10 steps meditation that will help you relax
This step by step meditation guide will help you to relax after a busy day. It will remove the tensions and help to sleep better.
The word “meditation” may sound serious and you may think it requires some secret knowledge to do it, but as a matter of fact, it’s easy, pleasant, and doesn’t take much time. Everyone can do it. Simple meditation practice will help you to relax and bring back your inner balance.
I’ve started to meditate many years ago when I was struggling with falling asleep. Even though I was tired, my mind was always on a full run. I’ve spent some time reading all the classic zen masters, then went on with modern books. I went through many techniques, but not all of them were working for me. I like simplicity, and I like when things come in a natural way. Through years of practice, I’ve worked out my own daily meditation routine. I’m doing it every evening, shortly before I go to bed. It takes about 15 – 20 minutes, and you can make it shorter or longer, whatever suits you.
Benefits of evening meditation
This simple meditation routine has many benefits:
- It helps to switch from a busy day mode to relaxed evening time
- It removes stress and tensions accumulated during the day
- It helps to quiet down upsetting thoughts and clear your mind
- It helps to unblock your chackras
- It makes you feel more grounded and back in balance
- It helps to fall asleep and improves quality of sleep.
Find the right space
Before you begin, let some fresh air into the room. Open a window until all the noticeable odors are gone. Then find a space in your room where you feel comfortable. Make sure that other people won’t walk around you. It’s good if the room isn’t messy, but after all, there’s a big chance that you’ll keep your eyes closed anyway 😉 Dim the light; it shouldn’t be too bright. It’s worth to light some candles – they are a perfect meditation accessory. The ritual of lighting candles will be an excellent beginning of your meditation. Candles will take care of the right atmosphere, warm light, and scent.
Pro tip: if you like to burn more than one or two candles, don’t choose all of them scented. You don’t want to be overpowered by fragrances. For example, light 2, max. 3 scented candles, and mix them with scent-free. Go for classic scents that have pro-meditative qualities, like Lavender, Rose & Lavender, or Sandalwood. Or choose some other scent that you like. However, it’s good to avoid citrusy scents in the late evening – even though they’re natural mood improvers, they also have energizing and awakening working, and you will want to go to bed soon.
Pro tip 2: Don’t burn incenses (especially if you’re not used to) – they will produce a heavy smell that is likely to give you headaches. Don’t use cheap paraffin candles or air sprays – they’re full of weird and unhealthy stuff that will be released into the air in your room. When meditating, always choose a plant-based wax candle.
Make yourself comfortable
What’s the right position to meditate? You can sit down or lie down on the floor or bed. A yoga mat or a nice soft rug will work too. If you prefer sitting on the floor, sit in a lotus pose. The most important is that you feel comfortable and the air can easily flow through your body. So no cramped, spiral positions.
Focus on your breath
The main point of focus in most of the meditation techniques is aware breathing. It’s simple as that: you pay all your attention to something that you normally don’t – even though it’s the most natural thing and we can’t live without it. The air circulation in our body is absolutely necessary for our existence. As it goes so automatically, we don’t give it much thought. Focusing on this wonderful act itself is an easy way to push negative thoughts away and clean your head.
Extra tip: Obviously it would be difficult for you to read the instructions during the meditation, so just read the 10 steps below before you begin. Read it two or three times, so you can see the pattern. It’s really easy. (Psst… You don’t have to be strict with yourself; you can adjust the practice to your own needs so you feel comfortable.)
Step by step meditation guide
- If you’re sitting, make sure that your belly isn’t pressed on and that you can breathe freely. Sit in a lotus pose (see photo above). If you’re lying down (that’s my favorite!), place one of your hands on your midriff (upper part of your belly) and the other on your chest. Don’t press, just let them rest there.
- Breath in a natural way, let your body do the work. Focus on the air you inhale and exhale. If you’re lying down, notice how your hands are moving up and down when air is filling and leaving your body. If you’re sitting, focus on your body stretching and pulling back when you inhale and exhale. Let your body breath like that for a few minutes. Listen to the quiet sound when the air is exhaled. Observe the tempo. Note how it’s slowing down with time.
- Now take a deep, cleansing breath: be aware of your hands moving up with your midriff and chest when the air fills your body. (If you’re sitting, look at your body movements as a wave going back and forth). Count to 6 when breathing in, then hold the air in your lungs just as long as it feels comfortable. Then count to 8 when breathing out. Let the air slowly leave your body until it’s all gone.
- Stay without the air for a few moments – but only as long as it feels good. Imagine yourself as an empty vessel. Now breath in again, slowly. Count to 6 when inhaling. Fill your lungs with the air again. Hold it for a moment and let it out slowly, counting to 8. Try to imagine the oxygen reaching all your body parts and cleansing it, removing all the stress and toxins. Visualize how the air gets to your throat, lungs, stomach, how it flows through your arms to your hands and fingers; imagine it going to your underbelly and both legs, down to your feet and toes. And then going back on its way out.
- Repeat these deep breaths up to 5 times.
- Now let all the air out from your body until you feel that your hand on the midriff is lying flat. Is your belly empty? Now, start taking a slow, deep breath, but this time only with the upper part – with your lungs. So, not with the midriff, only with your lungs. Do you feel your hand on the chest going up when you inhale? Slowly breath out. Repeat it 2 more times.
- Now do the opposite: inhale only with the lower part of your upper body – with the midriff. Now your chest will stay flat and unmoving, and when you breath in, your hand on the midriff will go up. Repeat a full breath in and out 2 more times.
- Get back to your natural breathing. Let your body do the work and just observe. Focus on the flow of the air. Did your breath get clearer and fuller by now? Do you feel how your lungs have opened and can accept more air now? (It’s the chackras opening!) Is your heartbeat slower?
- Inhale with your whole body again. Deep, slow breath in and out, until you’re an empty vessel again.
- Get back to your normal breathing. It feels good, doesn’t it?
PS. Meditation can make you sleepy. Never forget to blow your candles off before you go to bed.