This meditation starts with 15 minutes guided breathing and relaxation, then the rest of the meditation is unguided to help you easily settle into a state of deep calm and uninterrupted, restful stillness. The meditation is simple and doesn't require any ability to visualise or imagine, it just uses your breath and body awareness to help you deeply relax and feel a deep sense of inner quiet, peace and calm.
If you'd like to do this same meditation without music or background nature sounds, you'll find a version here: https://youtu.be/0bSK3ArHou0
Posture: you can do this meditation sitting or lying down...
Sitting on the floor: Sit with your legs crossed either with your back unsupported or supported against a wall with a cushion in the small of your back. Sit on a meditation cushion (or a couple of pillows) so that your knees are lower than your hips (this helps keep your back upright and hips at the right angle). Rest your hands wherever they feel most comfortable on your knees, thighs or in your lap.
Sitting on a chair: Sit with your legs at least shoulder width apart with the soles of your feet flat against the floor (or with your legs crossed meditation style if the seat is big enough and you're comfortable). Sit with your back unsupported or supported by the back of the chair with a cushion in the small of your back. Rest your hands wherever they feel most comfortable on your knees, thighs or in your lap.
Lying down: Lie on your back. If you have any trouble with your lower back try placing a pillow beneath your knees, or lie with your knees bent towards the ceiling and the soles of your feet flat on the surface you're lying on. Rest your hands palm up or down by your sides, or resting lightly on your lower stomach.
Is it better to sit or lie down? - This depends on how you're best able to find a balance between being comfortable and alert. Meditation is a state of both relaxation and focussed attention, so find a position that you will be as comfortable as possible in as well as being able to focus on your breathing without falling asleep (unless you want to of course!).
This meditation can be done any time of day, morning or evening, whenever you'd like some time to rest, unwind and meditate.
