Guided meditation has been practiced since the time of the Buddha. You can practice the following exercise when you sit or walk. In sitting meditation, it’s important for you to be comfortable and for your spine to be straight and relaxed. You can sit on a cushion with your legs crossed or on a chair with your feet flat on the floor. With the first in-breath, say the first line of the meditation below silently to yourself, and with the out-breath say the second line. With the following in-and out-breaths, you can use just the key words.
Breathing in, I know I’m breathing in.
Breathing out, I know I’m breathing out.
(In. Out.)Breathing in, my breath grows deep.
Breathing out, my breath grows slow.
Breathing in, I’m aware of my body.
Breathing out, I calm my body.
(Aware of body. Calming.)
Breathing in, I smile.
Breathing out, I release.
Breathing in, I dwell in the present moment.
Breathing out, I enjoy the present moment.
(Present moment. Enjoy.)