The practice of meditation involves gently returning your mind again and again to a simple focus of attention.

Meditation can be done anytime, anywhere and people don't even have to know you are doing it. You can practice meditation any time while walking, taking the bus, paying the sports, Answering the phone or in many ways. you can do nay of these things mindfully by just noticing your breathing, what your body feels like, what you are thinking and what you are feeling.

When you begin to practice meditation remember to check your posture, Is  your back straight? Can you breath easily? Practice meditation daily you are not going to be master right away. The more you practice the more you get better in it.

Here are top five all purpose meditation you can practice straight away:

This is the meditation you can do any time you have 15 or 20 mins to spare and want to shed some of the tension you have accumulated in your busy life. It is also a great way to prepare for the other meditation because it leaves you feeling relaxed, refreshed and in touch with yourself. Follow the instruction below to practice the deep relaxation meditation in your daily life.

1. Find a comfortable place to lie down. Take off your shoes, loosen your belt and other tight clothing, and stretch out on your back with the arms resting at your sides, legs slightly apart.

2. Sense your body as a whole, including the place where it contacts the surface of the bed or floor.

3. Close your eyes and bring your awareness to your feet. Wiggle your toes, flex your feet, and then let go of all tension as much as you can, allowing your feet to melt into the floor.

4. Shift your awareness to your lower legs, thighs, and hips. Imagine them becoming heavy and relaxed and melting into the floor. If the image of the melting doesn't appear to you , you might try dissolving, sinking or disappearing.

5. Bring your awareness to you lower abdomen. Imagine all tension draining away, your breath deepening and your belly opening and softening.

6. Bring your awareness to your upper abdomen, chest , neck and throat, feeling the areas openaing and softening.

7. Bring your awareness to your shoulders, upper arms, lower arms and hands. Imagine them becoming heavy and relaxed and meting into the floor.

8. Bring your awareness to your head and face. Feel the tension melting away from your face across your head and into the floor.

9. Scan your body from head to toes, searching for any remaining areas of tension or discomfort. If you find any just imagine them relaxing completely.

10. Experience your body as one field of relaxation, with out parts or edges.

11. Continue to rest in this way for five to ten minutes more; then very slowly begin to wiggle your finger and toes, stretch your arms and legs, open your eyes and gradually come up to your sitting position.

Note: check in with yourself and notice how you feel. do you feel more relaxed? does your body feel lighter or more expanded? Does the world appears different in any way? Now gently get up and go about your day.

Breathing Meditation: Follow your Breath

Drawn form the mindfulness tradition of Buddhism this basic meditation practice develops concentration and uses the breath to teach you how to stay present from moment to moment, no matter where you are and what you  may be doing. For complete meditation follow these instruction:

1. Begin by finding a comfortable sitting position that you can holds for 10 to 15 minutes.
Then take a few deep breath and exhale slowly. With out  trying to control your breath in any way, allow it to find its own natural depth and rhythm. Always breath through your nose unless you cant for some reason.

2. Allow your attention to focus either on the sensation of your breath coming and going through your nostrils or on the rising and falling of your belly as you breath :
Although you are welcome to alternate your focus from one session to another sticking with a single focus for the entire meditation is the best. Eventually, You are better off using the same focus each time you meditate.

3. Give your full attention to the coming and going of your breadth. : Do it the way a mother tracks the moments of her young  child.

4. When you realize that your mind has wandered of and you are engrossed in planning, thinking, or day dreaming , gently but firmly bring your mind back to your breath:
Thoughts and images will almost certainly continue to skitter and swirl through your mind as you meditate, but don't worry. Just patiently and persistently keep coming back to your breath. If you found it virtually impossible to follow your breath, you may want to begin with counting your breath.

5. Continue this simple exercise for the duration of your meditation.
With repeated practice you may find your mind settle down more quickly and you are more present and focused in other areas of life as well.

Walking Meditation

Between periods of formal sitting, mediators throughout the world have long practiced walking with mindful awareness. Besides breaking the monotony of uninterrupted sitting, its a great meditation in its own right and a wonderful way to practice extending the mindfulness you learn on your cushion or chair into the ordinary world of moments and activity.

Walking meditation more closely resembles a kind of restrained, conscious running. The modern approach to the walking meditations is that you can practice not only between periods of sitting meditation, but also  anytime you want to slow down a little and pay attention as you walk. To begin the walking meditation follow the below instruction:

1. Begin by walking at your usual pace, following your breath in and breath out as you walk.

2.Coordinate your breathing with your steps. for example, you can take three steps for each inhalation and three steps for each exhalation which , as you notice is  considerably slower than most people walk. If you want to change the speed of your walking, just change the number of steps per breath. but maintain the same phase each time you walk.

3. In addition to your breathing, be aware of your feet and legs as you lift and move them. Notice the contact of your feet with the ground or floor. Gaze ahead of you, with your eyes lowered at 45 degree angle. Be relaxed, easy and comfortable as you walk.

4. Enjoy your steady, mindful walking for as long as you want. If your attention wanders or you start to hurry, gently bring your attention  back to your walking.

Mindful Eating

Did you ever finish your meal or wounder what happened to the food you eat? Well here is the meditation for paying attention what you are putting into your mouth . Not only you will enjoy your food as you never before but mindful eating will facilitate your digestion by reducing the tension or stress you bring to your table. Just follow the following instructions:

1. Before you begin eating, take a few moments to appreciate your food. You may want to reflect on the earth and the sunshine tat gave life to this food and the people and the effort that brought it into your table. Or you can express your thanks to God or Spirit  or simply sit silently and feel grateful for what you have. If you are eating with other, you may want to hold hands, smile at one another or connect in some other way.

2. Bring your awareness to your hand as you lift the first bite of food to your lips. You can experiment with the custom in the certain monastic tradition of eating more slowly than usual. or Just eat as your usual speed, but be mindful as you can.

3. Be fully aware as the first spoon of food enters your mouth and floods your taste buds with sensation. Notice the tendency of your mind to judge the flavor: “It’s too spicy or salty” or “It’s not what I expected.” Notice any emotions that get stirred up: disappointment, relief, irritation, joy. Be aware of any ripples of pleasure or warmth or other physical sensations. Enjoy your food!

4. If you talk while you eat, notice how the talking affects you. Do certain topics cause you to tense up or give you indigestion? Does the talk take you away from the enjoyment of your meal, or can you have both?

5. Stay mindful of each mouthful as you gradually eat your meal. This part is probably the hardest because most people have a tendency to space out when they know how their food tastes. But you can continue to enjoy the taste freshly, bite after bite. (If you get distracted, you can stop and breathe for a moment or two before starting to eat again.)

Finding Perfect Place

This simple meditation relaxes the body quickly and easily and can be used to help facilitate healing. It’s also a kind of inner monastery or refuge that you can escape to when you’re feeling threatened, unsafe, or stressed out.

1. Begin by sitting comfortably, closing your eyes, and taking a few deep breaths.

2. Imagine yourself in a safe, protected, peaceful place. It may be a place you know well (a place in nature, for example, like a meadow, a forest, or a beach), a place you’ve visited once or twice before, or simply a place in your imagination.

3. Take as much time as you need to imagine this peaceful place as vividly as you can, in all your senses. Notice the colors, the shapes, the sounds, the light, the feeling of the air against your skin, the contact of your feet against the ground. Explore this special place to your heart’s content.

4. Allow yourself to rest in the feelings of comfort, safety, and tranquility this special place evokes.

5. Spend as much time here as you want: When you’re done, gradually return to the present moment and open your eyes, while continuing to enjoy the pleasant, positive feelings this exercise evoked.


Set a regular time and place to practice meditation. Sometime you may have a hard time practicing them. Remember meditation is the very powerful tools for balancing your mind body and spirit  and living the ordinaly life in an extra ordinary way.