Meditation Practice You Can Do Every Day

A simple meditation practice you can do every day.

Daily Meditation Practice

During this time of year, we seem to have more stress than at any other time.  Here's a simple meditation practice you can do any time you feel a bit stressed.

Sit in a comfortable position. You can be either on a chair with your back supported or on the floor. Though a cushion on the floor or a yoga mat is preferred, what matters most is that you are comfortable in order to stay still for at least 10 minutes without thinking of your back or having your legs begin to tingle. If you are on the floor, sit in a cross-legged position. If you are sitting on a chair, place your feet flat, hip width apart, ankles directly under your knees. Place your hands on your lap in Dhyanamudra, right palm over the left palm, hands opened and turned up with thumbs touching.

Take a moment to visualize a calmness descending upon you.

Feel your breath begin to relax.

Let the breath flow naturally, slowly and freely without trying to force it.

Feel the breath deep within your body, as it enters through your nostrils and makes it's way into your lungs.

Begin to feel the grounding through your sits bones on the cushion or chair.

Feel your breath flowing down into your belly.

Relax your legs, letting go of any tension.

Feel the breath as it fills your entire being.

Begin to deepen your breath slightly, slowing the inhale and the exhale, letting your lungs fill completely and completely empty.

Breath evenly, making the exhalation as long as the inhalation.

Stay with the breath, listening to your breath for 5 minutes, letting your mind clear. If any thoughts come, let them go and come back to the breath.

As your practice grows, you can increase the time you spend in meditation. Ideally you will want to be able to stay here for 20 minutes. 

To end, gently bring your palms together in prayer. As you inhale, bring your arms overhead, keeping the palms together. As you exhale, lower your arms, coming back to center. Repeat three times. Hold your hands in namaste for another breath, then gently let your eyes gently open.


Before beginning any exercise program, consult with your doctor to make sure that you are healthy enough to start.  You should be aware that there are risks with any form of physical activity, including yoga, and you, the participant, assume all risks involved.

This post is contributed by a community member. The views expressed in this blog are those of the author and do not necessarily reflect those of Patch Media Corporation. Everyone is welcome to submit a post to Patch. If you'd like to post a blog, go here to get started.

Adrienne Sirken December 27, 2012 at 08:38 PM
Thank you for this helpful meditation exercise . Do you give meditation classes in Princeton ?
Maria De Noda December 28, 2012 at 05:40 AM
Adrienne I'm glad that you found it helpful. I occasionally offer meditation workshops in the Princeton area and teach weekly yoga classes. You can find my schedule here: https://plus.google.com/116960414490239631738/about
Long-Underwear Man December 30, 2012 at 02:13 AM
Thanks for the advice on Yoga


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