Keep it Simple: 4 Ways to Sit Down & Show Up

1. Take Your Seat

The right seat can help you have a more meaningful meditation. This great Yoga Journal article from Judith Lasater will help you find the right strategy for sitting comfortably. 

2. Cultivate Breath: A Short, Easy & Mindful Breath Meditation 

Sit in a comfortable position, either in a chair or on the floor, with your back as straight, but relaxed, as possible. Allow the center of your ear lobe to line up over your shoulders, which line up over your hips.

Begin with a couple of deep conscious breaths as noted above; eyes closed, breathing through your nose. Let your mind be absorbed by your breath.

Focus on your breath -- cool air in, warm air out. When you feel comfortable and ready, begin to count your breaths.

Count up to four and then repeat, over and over. It goes like this: inhale (1) - exhale - inhale (2) - exhale…and so on up to four.

If your mind wanders, gently bring it back to the breath and your counting. Don’t worry if you loose count, simply start back at one. The important thing is to enjoy your meditation, so start out slowly. On your first attempt only meditate for 2-5 minutes. Build up over time.

3. Read a Little (or a little read) for Big Results

Try Sogyal Rinpoche's inspiring and very little (pocket sized), easy-to-read book on Meditation. 

4. Try it to Believe It

If you still need more convincing,  Pema Chodron's "5 Reasons to Meditate" may be just the thing.