I am new to meditation—can you give me some instruction?
It is helpful to use a particular meditation technique, particularly when you begin to practice meditation. There are many, many meditation approaches. Beginning meditation generally involves building the capacity to focus and maintain attention. Sit upright, back straight, on a chair or cushion. Do not force the posture, upright but relaxed. Below are some simple beginning guidelines and some videos.
Bring your attention to the inhalation and exhalation of your breath. When you notice your mind wandering, gently return to focus on the inhalation and exhalation of your breath.
Beginning Zen Practice
Count from 1 to 10, each number represents one inhalation and exhalation…so breathe in and out, 1. In and out, 2, etc. When your mind wanders, return to the counting.
Choose a word that helps you center. Say it in your mind, with your attention in the area of your heart. Keep your mind quiet, resting your awareness in your heart area. When you notice your mind wandering, simply bring your attention back to your heart area, saying the word you have chosen.
For more information, here are some videos to watch with more detailed instructions:
Guided Meditation Instruction
Buddhist – Zen Meditation
Christian – Centering Prayer