No need to be mystified by meditation, says Steven Hartman, director of professional training at Kripalu Center for Yoga and Health. To ease into a practice, try this simple mantra-based technique. Set your Zen Timer with Bowl gong for five to 10 minutes right before bed.
1. Lying on your back, close your eyes and notice your breath.
2. As you inhale, focus on a soothing phrase, such as “I am safe and whole.” You can say it aloud or in your mind. When exhaling, silently repeat the mantra. The specific phrase isn’t that important, says Hartman; the mantra’s purpose is “to give your mind something simple to focus on.”
3. If your mind wanders, gently turn your attention back to your breath and back to the mantra.
Adapted from Body + Soul Magazine, April 2008
Zen Timer for Meditation with Singing Bowl