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How to meditate and relax meditation

Meditation may seem as far removed as the Himalayas, but this relaxation technique is easy to learn and effective. Try this simple routine for five minutes at the end of the day or throughout the day as necessary. Remember that meditation gets even more effective with practice.

Sit with a relaxed posture. You should feel comfortable without moving. Try sitting either in a straight-backed chair with your feet flat on the floor or on a firm cushion three to six inches thick.

Keep your back, neck, and head upright. Relax your shoulders and find a comfortable place for your hands (usually, on your knees).

Focus your attention on your breathing. Pay attention to your breath as it flows out and in. Whenever you find that your attention has moved elsewhere, just note it and let it go. Then gently bring your attention back to your breathing.

When you are able to concentrate on your breathing without becoming distracted, try to expand your awareness around your breathing, to include a sense of your body as a whole.