Easy Meditation That Anyone Can Do

By now, you have heard that meditation is probably good for you.

But it can seem so daunting to sit crossed-legged, in silence, and to quiet all of the thoughts from your mind completely. The good news is that you do not have to do any of those things to achieve the benefits of meditation.

It is a common misconception that meditation can only be practiced in this very formal, “guru-like” way. When in reality, meditation can be very simple and easy.

Plus, the benefits of meditation are entirely worth the few minutes for you and your kids. Just some of the many science-backed benefits include:

  • Reduced stress

  • Improved emotional well-being

  • Greater sense of self-awareness

  • Improved attention span and focus

  • Can help fight addiction

  • Improved pain tolerance

  • Decreases blood pressure

  • Better sleep

There are hundreds if not thousands of ways to meditate. But here is a simple meditation that you can do right now. It is even easy enough for kids to try.

  1. Find a comfortable place to sit. It does not need to be on the floor, on a particular meditation cushion, or crossed-legged. You may sit in a chair, on the couch, or lay down if that is easiest. Sit up straight, and above all else, make sure you feel comfortable.

  2. It would be great if you have a quiet spot free from distractions, but if this is not possible, just go with it and do the best you can.

  3. Set a timer for just 3 minutes to start (and you can increase this time as you become more comfortable and confident with the practice).

  4. Close your eyes and allow your breath to be smooth, natural, and easy.

  5. As you inhale, hear, and see the word “CALM” in your mind’s eye. It helps to hear your internal voice say the word, or you can even picture the word as if it is projected onto a movie screen.

  6. As you exhale, hear and see the word “RELAXED” in your mind’s eye in the way that works best for you.

  7. Inhale, repeat “CALM.”

  8. Exhale, repeat “RELAXED.”

  9. Keep going doing this repetition over and over until your timer goes off.

  10. If other thoughts come into your mind or you lose your rhythm, that is perfectly normal and expected. Take a pause and start again, inhale repeat the word “calm” in your mind and exhale, repeat the word “relaxed” in your mind.

This is a spin on a “mantra” style meditation that uses the words to give your mind a focal point so that you can stay with the practice more easily. Sit, breathe and enjoy!

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