I'd be happy to.
You might want to check out some ideas to start preparing your meditation space, internally and externally first. And then read-on for some how to's....
This is a Zen meditation process outlined here, and it is the basis for most meditations I do myself, and the ones I share.
It starts here:
1. Sit comfortably.
You can choose a cushion on the floor or on a chair. If physical health doesn't allow this then lay down, but only if you must. It's better to sit erect and alert so that you don't fall into a relaxation that is deep enough for sleep. Your spine should follow a straight line, feet flat on the floor, chin tucked in slightly to straighten out the curve at the back of the neck. Your tongue should rest behind your two front teeth, to slow the production of saliva and to keep your jaw loose. Let go of any tension in your shoulders, neck, back or hips. Lay your hands on your thighs, palms facing up. Another great mudras is to place one hand on top of the other, palms up, with your thumbs gently touching, forming a circle. Let them rest in your lap.
2. Set your timer.
Let the timer do the work for you so you're not distracted, wondering how long it's been and how much longer you have to go.
Take a few deep breaths and let your body and mind know you're about to begin.
4. Breathe some more.
Allow your breathing to return to its comfortable state and begin to notice how it feels. From here you have a couple of choices:
- Direct your awareness to the sensation of breath at your nostrils. Feel what the air feels like coming in and out of the entry of your nose. You can also feel the rise and fall of your chest or belly. Just observe the sensation.
- You may prefer to count. Inhale and experience the sensation while silently counting the number 1 at the same time. When you exhale, keep your awareness on that sensation and count 2. Continue in this fashion until you reach 10 and then start over again when you're done. If your thoughts carry you away (which they will!) and you lose track through the process, just bring your awareness right back to your breath and start over again.
- Seasoned meditators or those with a quiet mind who find themselves able to keep focus can let all of those techniques go and simply be the breath. It's not about counting but rather about your ability to apply and maintain concentration. When you're getting caught up less and less in the story of your thoughts and are able to catch yourself and come back with ease and consistency, then allow yourself to just be. Slip into the silence and allow from that place in you that is everything.
Let your thoughts be. Don't try to fight them, don't try to control them. Let them be as they are, recognizing that they are just thoughts, and not who you are. Watch them. Notice them. Don't judge them or label them. None are better or worse than others. Nor is a busy or silent mind better than the other. They simply are. Allow them to be and allow yourself to be where you are, right now, in this moment. Eventually, all on its own, you'll begin to detach from your identification with your thoughts and they'll begin to take a backseat in your meditation experience. Just like with everything else in life, you can't force it. The trick is to allow. And so then let it all be.
When your timer goes off, take a few minutes to allow yourself to return to your body and to the room you're in and offer a word or sentiment of thanks, to yourself. It's not always easy to set time aside and make yourself a priority. Thank yourself for the gift you've just received.
Write down anything you experienced and would like to remember. Physical or emotional sensations, thoughts or frustrations. Anything. Write it down to document your journey. We always think we'll remember, but we too often don't. Plus, it's great to look back to see your own progress. And it's also a good space to let things out. It can become insightful and emotional as you go. This is big work you're doing. We all need an outlet to purge and notice patterns too.
Congratulations, you're meditating.
And remember - meditation isn’t about the meditation itself. It's about building a skill that we can take out into the world. We develop both concentration and awareness so we’re able to more frequently recognize what’s happening right now, make more intentional decisions about where our attention should be, and respond to daily situations in a more skillful and peaceful way.
This is one path to Zen.