learn how to meditate using these easy instructions
We offer meditations that are simple, natural and easy to do. The goal of these meditations is to help you to relax and flow more easily with life, so that you can live with greater authenticity, spontaneity and ease. We have a brief description of each meditation below and a link to click for full instructions.
Our Meditation Guidelines page contains suggestions which can help support your practice of these meditations. If you are already meditating and finding it difficult, visit our Difficulty Meditating page.
Many meditations involve focusing on the breath. We offer two variations of breath meditations.
Breath Awareness Meditation
This is perhaps the easiest way to begin meditating and you may never need to look further. In this meditation, you bring your awareness to the natural flow of the breath, noticing the details of the sensation of breathing. When the attention wanders, it is gently brought back to the breath.
Stillness in the Breath Meditation
This is a variation of the Breath Awareness Meditation which can be done when you find that you are able to follow the breath for periods of time. It develops awareness of inner stillness.
Read instructions for our Breath Meditations.
This meditation is done outside in natural surroundings. It helps to enliven the basic intelligence of nature in our awareness and physiology. Our being resonates with the sight of a flower, sound of birds, feeling of the breeze. These experiences wake something up inside of us, and help to set our lives into a more natural rhythm. Nature lovers have discovered this secret without ever studying meditation! (Read instructions.)
Walking meditation can be just as profound as sitting meditation, and has the advantage of bringing the meditative experience into our activity. In addition to being relaxing, it allows you to be more present in your body and in the present moment. The simple experience of alternating steps with the left and right foot naturally helps create a meditative state. (Read instructions.)
Meditation-in-Action — Taking it Easy!
Our Meditation-in-Action is a way of meditating while remaining active. It can be a very relaxing experience. It can also bring insights into how we resist the natural flow of life and help you to let go of that resistance to experience activity in a more natural and spontaneous way. This meditation can be for personal growth, or simply to relax. Usually this meditation will be most effective if you can take at least an hour to do it. (Read instructions.)