Simple Meditation to Feel Calm and Centered

Whatever is holding our attention is holding us. Therefore, if our attention is dispersed among too many things we feel scattered, spread thin, and depleted. Honing the skill of steady attention (dharana) has been a suggestion of the sages for a long time as a way to feel happier and healthier.

Our attention follows our senses. Whatever we are looking at, listening to, tasting, touching, and smelling requires our participation and energy. The practice of drawing the senses inward (pratyahara) nourishes ourselves, stops the drain on our system, and is essential for self love.

A simple way to begin is simply seeing the breath inside the lungs.

1. Find a comfortable seat in a chair, legs uncrossed, with both feet on the floor.
2. Let your hands rest in your lap, palms up, and close your eyes.
3. Turn your inward eye to your right lung and notice the rise and fall of your breath for at least 5 breaths.
4. Slowly let your awareness move over to your left lung and observe the movement of your breath for at least 5 breaths.
5. Move back and forth a few times and see if you notice that your left lung is about 1/3 smaller than your right lung.
6. She’s smaller because she has made room for the heart. Can you be aware of the embrace of your left lung around your heart?
7. Stay with this new inner awareness for a few minutes. Eventually, let your eyes open.

The miracle of ourselves will be more readily available if we indicate our interest. With just a little effort we can become more discerning with what we give ourselves to and be more available for what matters most to us.