Meditation is hard. At least it is for me—and I’ve been at this for decades. So here is my simple meditation instruction for those who don’t like meditating.
You can do this in any position and in any situation. Begin with just three breaths. As you breathe in, say in your mind, “Open.” As you breathe out, say in your mind, “Relax.”
As you breathe in, not only say “Open,” but become open to the world around you. Like a flower opening to the sun, open your heart to reality as it is, right now.
As you breathe out, not only say “Relax,” but let the muscles in your body relax. Just let your body go limp, like the air being released from a balloon.
If you are sitting, make sure the palms of your hands are turned up. This gives your body the clue to open up, be receptive, and relax.
Be completely present in the here and now. That’s it.
You can also use this as a centering practice before regular meditation. Relaxation is the doorway to mindfulness, and mindfulness is the essence of meditation.
