Anapanasti(Breath) Meditation

1.Sit on a chair or on the floor in a comfortable position.Close your eyes and relax yourself.
2.Relax your whole body-starting from head to toe.Relax all the muscles of your body.Relax the muscles of your head,neck,shoulders,arms.Relax the muscles of your upper back,chest,abdomen.Relax the muscles of your lower back,your hips,legs.Any tension,just let go.Just relax.
3.Now slowly,direct your attention towards your breathing.Inhale and exhale deeply and rhythmically without any pause in-between.Just be aware of your breathing-with each in-breath,inhaling happiness,joy and positive and a healing energy and with out-breath,exhaling depression,sadness,anxiety,fear and other negative energy.
4.Just become a watcher of your breath.With inhaling,your stomach expands and with exhaling,your stomach contracts.Feel that you are breathing.Feel your breath.
5.Whenever you are ready,you can come back to your normal state,in control of your body and mind.

If you are a beginner,you can meditate for 15 to 20 minutes.And after becoming a regular meditator,you can meditate for half an hour to 45 minutes.