Meditation Therapy

One of the best ways to learn meditation is from an instructor, or you can try an instructional video or audio recording. You can also learn to meditate on your own. Here's an example of how to perform mediation at one of its most basic levels. It takes about 10 to 15 minutes. Try it and see how you do.

  1. If you're able, turn on some soothing music and keep it at a low volume. Get comfortable in your chair or on the floor. Loosen any tight clothing. Let your arms rest loosely at your side. Allow yourself a few minutes to relax. (pause)
  2. If your thoughts wander, just let them while gently moving your attention back to the relaxation.
  3. To begin, focus your eyes on a specific object in front of you, such as a tree, a picture or a candle flame. Notice its simplicity and its beauty.
  4. Take time to notice your breathing, gradually slowing down the rate of inhaling and exhaling as you become more comfortable. (pause)
  5. Now relax and enjoy the feeling. (pause)
  6. Now close your mouth and relax your shoulders, easing any tension that's built up. (pause)
  7. Inhale slowly and deeply through your nose. Let the air you breathe in push your stomach out.
  8. Hold your breath as you slowly count to four. Then breathe out slowly through your mouth as you continue counting up to six.
  9. Breathe in (three, four, five, six).
  10. Hold (two, three, four).
  11. Breathe out (three, four, five six).
  12. Breathe in (three, four, five, six).
  13. Hold (two, three, four).
  14. Breathe out (three, four, five, six).
  15. Breath in (three, four, five, six).
  16. Hold (two, three, four).
  17. Breathe out (three, four, five, six).
  18. Breath in (three, four, five, six).
  19. Hold (two, three, four).
  20. Breathe out (three, four, five, six).
  21. Breathe in (three, four, five, six).
  22. Hold (two, three, four)
  23. Breathe out (three, four, five, six).
  24. Continue breathing in (four, five, six).
  25. Hold (two, three, four).
  26. And out (three, four, five, six).
  27. Remember, if stray thoughts enter your mind, gently return your attention to the relaxation. (pause)
  28. Now, as you breathe, silently and calmly repeat to yourself:
    1. My breathing is smooth and rhythmic. (pause)
    2. My breathing is easy and calm. (pause)
    3. It feels very pleasant. (pause)
  29. Once you become familiar with how basic meditation works, you may want to close your eyes and focus on the music, or you can continue to look at the object you were concentrating on.
  30. Continue to repeat to yourself:
    1. My breathing is smooth and rhythmic. (pause)
    2. My breathing is smooth and rhythmic. (pause)
    3. I am peaceful and calm.
    4. I am peaceful and calm.
  31. Continue to take deep, rhythmic breaths. Let the tension fade away each time you breathe out. Let the music soothe you. (pause)
  32. If you've closed your eyes, gently open them and gaze at the object in front of you. (pause)
  33. Return to your day – peaceful, more focused, and relaxed.
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