I taught meditation classes for a number of years. Here is an easy one that’s quite effective for those new to meditation as a spiritual practice. Hope it works for you!
Use a visual object on which you will focus your attention. This might include a lit candle, an icon, a cross or some other religious object/picture that speaks to you. If you’re out in nature you can choose a strong tree, rock, waterfall, etc.
1. Keep your eyes open this time. Sit still and upright, relaxed and alert.
2. Focus on your breathing. With each exhale let your body relax more deeply.
3. When you are ready, turn your attention to the chosen object. Explore it’s every detail. Let it “speak” to you. Allow all other random thoughts to float gently by without dwelling on them.
4. When you are finished, write down any insights you have gained from this meditation. For example, did the object teach you anything about yourself or about God? Did it impart to you a word of wisdom or valuable insight?
Copyright ©2016 by David Taliesin, http://www.sabbatsandsabbaths.com