To be honest I have not been into meditating lately! The long and busy days of summer have my mind racing and I have not been able to quiet my thinking. So, instead of trying to FORCE myself to meditate, I have just tried to practice this simple breathing exercise. I have found it to be a really healthy and energizing way to start my busy days!
15 breaths! That is all it takes!
Sit in a comfortable seated position on the floor or a comfortable chair. If sitting cross legged is uncomfortable, try sitting up on a blanket, so that the hips are higher than the knees. Rest the palms on the knees, face up.
Close your eyes and observe the breath as you take a big inhale, filling the belly, the ribs, and the chest. Pause at the top of the inhale and count to three.
Exhale slowly, imagining the breath leaving first from the chest, then the ribs, and finally out of the belly. Pause at the bottom of the exhale and count to three.
Repeat this 3 part deep breathing for fifteen breaths, allowing the mind to be led through the wave of the breath as it washed up the body on the inhale - loosening any static or stagnant energy - and then releases it from the body on the exhale.