Meditation Simplified

No need to make it difficult to understand, just breathe and take it a day at a time.

I’ve been meditating daily for about four months now. For me, it is best if I do it first thing in the morning, after I get my cup of coffee. It starts simply, just easy breathing — in through the nose and out through the mouth. No strong focus, yet. After a few “open-eyed” breaths, at the exhale of the next breathe I close my eyes and continue to breathe simply. Still no focus, just easy and normal breaths.

Next, while continuing to bring easily, I listen for any sounds. This is one of my favorite stages of meditating, particularly when I am outdoors. I try and listen to any birdsongs and distinguish how many different birds I can hear and notice the responses one bird gives to another. I find that soothing. I also listen to my dog’s breath as she is always by my side. I hear the fish-tank pump running, the refrigerator, the air-conditioner, and any sounds from outside such as neighbors’ mowing their grass or trucks driving by. No judgment, no emotion, just listening.

Then my focus changes from listening to feeling, or sensing, my body’s contact points with wherever I am sitting — my feet on the floor, my arms resting on my legs or armchairs, my bottom on the seat cushion or ground. I find too that it helps if I don’t cross my legs, my arms, or interlace my fingers — nothing to increase tension or friction.

Now I begin the essence of meditation — focusing solely on my breath.

A teacher gave me a good piece of advice for meditation breath-work; focus on the tip of your nose.

I inhale with attention at my nose, slowly and deliberately feeling the air going into my nose and down, slowly filling up my lungs. At the exhale I do just the opposite. In this manner, I keep my sole attention on the breath as it courses through my body. One can do this for any length of time, no time is too short nor too long. My sweet spot is a little over 10 minutes.

Invariably and expectantly distractions arise as I try and focus on my breath. This is completely normal; I don’t fight it. When it happens I just go back and very intently re-center my focus on the tip of my nose and the feeling of the air hitting my nostrils at the start of my breath —and just keep breathing. Thoughts just fall away without thinking about them further.

After a period of time I slowly fade away from the breath focus and go through the initial stages again but in reverse order. The start of this return to normalcy begins with a very short period of accepting and allowing any and all thoughts to flood my mind — it is like opening the flood gates and allowing anything to enter. This stage is almost a game for me as I try to see how many different thoughts pass through me, rapid-fire. In contrast to trying to prevent random thoughts, I welcome them. It is like opening up my mind and allowing anything to enter — without judgment.

Deliberately and then in short order, I move from this open-mind stage to again sense my body’s contact points, to listening for any sounds, and finally opening my eyes to complete the meditation.

This is the start of my day, every day is my goal. If I miss a day I don’t sweat it. I’ll try and take a pause during the day, such as on a walk, to take a few deep breaths to center myself. Or, when laying down at night for bed I take a few deliberate breaths, letting go of the need to have kept my streak alive, and finally relaxing.

After all, the next day is always an opportunity to start anew, without judging the past.