| This is an easy meditation technique which you | | | | in toward your spine. |
| can do whenever you get a few minutes to relax | | | | Step 3: Concentrate on the movement of your |
| and calm your mind. | | | | belly expanding and contracting and also be aware |
| This technique is ideal for beginners just learning | | | | of the sound of the air as you breathe in and out. |
| how to meditate. And there's no need to sit on | | | | If you have trouble with this breathing method |
| the floor and tie your legs into a painful knot. | | | | you can practice it lying on a bed. |
| Step 1: Sit in a comfortable chair, place your feet | | | | Whilst lying on your back on the bed, breathe |
| flat on the floor and place your hands in your lap | | | | normally and you'll find that you are naturally |
| and close your eyes. (You can also cross your | | | | breathing with your diaphragm which causes your |
| legs at the ankles if you prefer). | | | | belly to expand and contract. |
| We're going to use abdominal breathing which | | | | As you lie on the bed concentrate on the |
| promotes relaxation rather than breathing by | | | | movement of your belly rising and falling. |
| using your chest muscles. | | | | Now, when you try it sitting in an upright position, |
| Step 2: Take a deep breath in but don't raise | | | | you should find this breathing method much easier. |
| your shoulders, instead expand your belly | | | | Continue with the meditation for 5 to 15 minutes |
| outward. | | | | and you'll feel more calm, relaxed and less |
| Now breathe out and allow your belly to collapse | | | | stressed. |