A Simple Meditation for Greater Mindfulness and Peace

Meditation is one of my favorite practices, in that it is so simple, yet so incredibly powerful.  When I have a consistent meditation practice I am more mindful, more focused, more calm in the face of challenge.  When I don’t, life is just plain harder.  Meditation doesn’t erase the challenges of life. (And who among us doesn’t have challenges?)  But it makes me less reactive to them and clearer in distinguishing between what is  important and what is not;  What I can control and what I cannot; What is real and what is a crazy trick of my overactive imagination. 

Many students I speak with assert that they “can’t” meditate.  That when they try to meditate, their mind wanders.   Frankly, so does mine.  My chattering mind often sounds like the soundtrack to a bad episode of the Jerry Springer show. 

It doesn’t matter. 

Meditation is not the act of sitting still with a perfectly quiet mind.  Meditation is simply the act of noticing when your mind wanders and inviting it back–again, and again, and again.  The beauty is that every time you notice your mind wander and bring it back, you are learning to control your thoughts instead of letting them control you.  You may not notice the effects while you’re meditating, but I guarantee you’ll notice them in your daily life.  You’ll be calmer, clearer, and likely kinder.  Your loved ones will thank you!

Research shows that as little as 10 minutes a day of meditation 3 times a week yields significant benefits in health and mental well being.     Give it a try and see what happens.   It won’t be easy, but it is simple.  Just breathe, and notice.

Breath Focused Meditation:

  1. Sit comfortably, with your spine erect and the crown of your head floating up to the ceiling.  Sitting either in a chair or on the floor is fine, as long as you are physically comfortable and your spine is in “neutral”. 
  2. Allow your eyes to close or keep your eyes at “half mast” gazing quietly at a place below and in front of you.
  3. Notice your breath—without intentionally trying to change it.  Feel the warmth and coolness of the breath at the tip of your nostrils.  Allow your mind to focus on and pay attention to this feeling of the breath.
  4. If your attention wanders (and it will!) just notice it, and invite your attention back to the sensation of the breath at the tip of your nose.  Try not to criticize yourself.  Instead congratulate yourself for bringing the attention back to the point of focus.
  5. Continue this meditation for 10 minutes or longer if you’d like.

Let me know how it works for you!


Tracy Weber

Come visit Whole Life Yoga in Seattle!

7 thoughts on “A Simple Meditation for Greater Mindfulness and Peace

  1. Barbara Meyer

    Tracy, thanks to your teaching and that of other instructors at Whole Life, I’ve been able to maintain a yoga practice with asana, pranayama, meditation and chant about three days a week while I am here in the Peace Corps. I visualize all of my yoga friends regularly. There is nothing that is more helpful to me in dealing with the daily challenges of life in another culture. Namaste to all of you! Barbara

  2. Whole Life Yoga Post author

    I”m so proud of you for continuing your practice! Would you ever consider writing a guest article for the blog? I’m sure people would love to hear about your work in Lesotho and how yoga is helping you stay connected.

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