We’ve all heard the saying that when something is simple, it isn’t easy. Well, read this brief guide in which I say simple meditation is easy meditation.
I hear it all the time from people who don’t meditate, but learn I do; they say “I find meditation difficult, and I wish there was some form of easy meditation.” I couldn’t agree with those types of statements more.
In fact, in my view, meditation, as taught in many books and written about online is not simple meditation, but instead made to be difficult. It’s made worse with a dogmatic approach.
The first, and only real requirement for meditation is to forget about the rules — the fancy sitting style, extravagant routines, complicated chants, “meditation clothing,” and so forth. I’m not saying these formats don’t work for many people. What I am saying is all the hoopla is not necessary to meditate. Once I understood this, I started enjoying my meditation because it was simple.
Being comfortable is more important than doing some routine perfectly. Just sit, or walk, wash the dishes, or iron and be mindful. Let’s start with a sitting or relaxed meditation example to give you an idea about getting started with an easy meditation.
Sit on a couch, in your favorite chair, lie down — just get comfortable. You don’t need to be in lotus. Kick back and relax.
Two very simple meditation techniques to get you started
1. The first is counting breaths. Expand your inhales and exhales. Count your breaths. It doesn’t matter whether you like counting to 3, 5, 10 or higher. Whatever works for you. Just count. In a very short time you’ll relax more and fall into a rhythm. Just keep counting. If a thought arises, let it arise, then return to counting.
2. The second simple meditation is candle gazing. When I watch fire or candles I can’t help but go into a meditative state. There’s something about flame; many people have this. If you’re one who gets easily mesmerized by flame, then this is a terrific way to start meditation. Again, get comfortable and watch the flame.
You don’t have to pick one style of meditation and do only that style. Mix it up. One day count your breaths; the next day candle gaze. Also, I’m only presenting 2 very easy meditation techniques. There are many.
How long must easy meditation last?
Ah, here’s the good part: It doesn’t matter. Do whatever duration works for you. I don’t like reading that you have to meditate for 20 minutes or 30 minutes, etc. It just isn’t necessary. 30 seconds is great, if that’s what you can do. Do not get discouraged about duration. In fact, many people quit because they believe they didn’t meditate during their first week long enough. Duration is nonsense.
What is important for simple meditation?
Consistency and trust are key
Consistency: If you do it one time per week, then do it once per week. If you do a 30 second session each day, then do so. Make your 30 second (or whatever duration) habitual. It is the habit that will deliver the results you seek from meditation.
You are better off meditating 3 times per week for 1 minute each time than 30 minutes once per month.
Trust: Don’t wait for any “aha” moment. Get rid of expectation and trust the process. Count your breaths or watch the flame and trust your meditation is working, because it is. What will prevent the meditative state is waiting or expecting it.
Don’t complicate something so simple as meditation. Meditation is both easy and simple; and if done in a simple spirit, it will remain enjoyable and deliver improved wellness.