Even though there are hundreds of books and apps on Meditation, many of them do not go into the breathing method to use when meditating. There are two kinds of breathing. The first type is chest or tension breathing. This seems like the “normal” way to breath. When you inhale your chest expands and on the exhale your chest contracts. If you pay attention to this, you will see that this breathing does create tension. The second kind of breathing is abdominal or relaxation breathing. When you inhale, your belly does the expanding and when you exhale the belly contracts. Pay attention to this type of breathing, and you will see it is more relaxing.
The best way to experience relaxation breathing is to lay flat on your back on a hard surface, like the floor, and place your hands over your belly button. Just try to relax a little bit, and then start to breath. You will see that in this position, it is almost impossible to breath, except to allow your abdomen to expand on the inhale, and then it will naturally contract on the exhale. You will also find that your breathing is deeper and fuller. Even though you are laying on a hard surface, as you continue to breath this way, your body will become more relaxed. Just continue to take nice deep belly breaths, and you will begin to experience true relaxation of the various parts of your body. Then start to concentrate on each section of your body. It does not make any difference whether you start at your feet, and work your way up to the top of your head, or the other way around. I like to start at the feet. Relax your feet, ankles, calves, knees, and thighs. Then once you feel like your lower extremities are totally relaxed, then start with your hands, wrists, forearms, elbows and upper arms. Once the upper extremities are totally relaxed, then work on the trunk beginning with the lower back and upper buttocks. Work your way up the mid back and the upper back and shoulders. Once that is relaxed, then relax the neck, lower jaw, cheeks, the eyes, forehead, and finally, the top of the head. Once you have the entire body in a relaxed state, try and maintain that for 5 minutes. This will get you about half way through a good meditation. Then it’s time to explore your inner self.
There are many ways of doing this. You can just try and go inside yourself. You can create an inner sanctuary or a relaxation place. This could be a lake, the ocean, or a mountain and river scene. But think of a place that will enhance this relaxed state that you are in. A place where you have felt relaxed in the past. Getting to your inner self can be quite rewarding but also scary, as you may finds things that you may not like about yourself. This is a very personal journey, and there is no right or wrong way to do it. It may take many meditations and months to begin to get inside yourself, and see what makes you really tic. It will still be up to you, to go in a different direction or continue along the same path you have always gone. There is no right or wrong here, either. You just become aware of the things that have enabled you to be where you are now, and you then decide if you should change, or continue down the same path. The biggest thing you become aware of is, you are exactly where you want to be, right now, even though it may not seem like this is what you want. You are totally in charge of your life, if you really want to be. Sometimes, and I have experienced this, you really don’t want to be in charge. Simply, it is much easier to look outward and blame, rather than looking inward and accepting responsibility. Good luck.