Easy Meditation Exercises

In this post, I am going to describe four easy meditation exercises that you can try right now.

Before you start, though, I’d like to give you some tips so you can make the best out of your practice.

First, make sure you go to a silent place where you won’t be disturbed for 10 minutes. If you are at home, you might want to settle in a room where there is minimal noise. You might also tell your family members not disturb you while meditating.

Second, remember that it’s OK to be distracted. It’s actually part of the practice. The important thing is that when you do get distracted, you notice what thought, feeling, sensation or sound distracted you. Then after noticing what distracted you, you gently go back to your meditation exercise.

Third, don’t worry too much about getting it right. During meditation, you will definitely be having thoughts about performing it correctly. If this thought comes up, just notice it briefly and go back to your practice.

Fourth, it’s OK to get bored. If you do, notice your boredom and then go back to your practice.

Fifth, you don’t have to sit cross-legged on the floor. You can just sit straight on a chair with your hands on your lap.  If you do want to start meditating cross-legged, consider using a meditation chair or cushion.

Lastly, set a timer for 10 minutes. You might want to use the timer on your mobile phone. Just make sure it’s set up to not receive calls and notifications while you’re meditating. You can extend the time you meditate after a month if you wish.

The meditation exercises that I will describe are the Mindful Breathing Meditation, the 4-7-8 Meditation, the Clouds in The Sky Meditation and the White Room Meditation.

You can read the instructions for each of them below.

Mindful Breathing Meditation

This is the most common way to meditate. It consists of following your breath while it goes in and out of your nose.

1. Close your eyes.

2. Take some slow deep breaths.

3. Breathe normally and don’t control your breath in any way.

4. As you breathe, follow the air as it goes in your nostrils, into your belly and out through your nostrils again.

5. When you get distracted, go back to following your breath.

6. If you want to, you can think the word “In” when you breathe in and “Out” when you breathe out.

4-7-8 Meditation

This is also a kind of meditation where you notice your breath but with some differences. This is usually done for relaxation.

1. Close your eyes.

2. Inhale through the nose for 4 counts.

3. Hold your breath for 7 counts.

4. Exhale through your mouth for 8 counts.

5. Repeat this breathing process for until the timer rings.

Clouds in the Sky Meditation

This is a type of meditation where you notice your thoughts, sensations, and feelings.

1. Close your eyes.

2. Take a few slow, deep breaths.

3. Imagine you are lying on the grass and looking at the blue sky. In the sky, there are clouds moving from one side of the sky to the other. Don’t make them move. Imagine them moving by themselves.

4. Whenever you have a thought, feeling or sensation, notice it, hold it softly and place it on a cloud.

5. Keep placing what you notice on clouds until the timer rings.

White Room Meditation

This is also a type of meditation where you notice thoughts, feelings and sensations.

1. Close your eyes

2. Take a few slow, deep breaths.

3. Imagine you are inside a large white room with one door at one end of the room and another on the other end. One of the doors allow a person to walk in and while the other allows someone to walk out of the room.

4. Imagine each of your thoughts, feelings, and sensations coming inside from one of the doors.

5. As the thought, feeling or sensation comes in, notice it without trying to push it away.

6. Let what you observe stay in the room for as long as it likes. When it is ready to go, imagine it going out of the other door.

7. Continue this process of observing until the timer rings.

Start Doing A Meditation Exercise Now!

What are you waiting for? A lot of people are meditating right now and enjoying its benefits. You might as well start now.

Based on studies, you’re going to notice the effects of meditation after 2 weeks of meditating once a day. By that time you’ll notice that you are more relaxed and more focused.

I suggest you try all of these meditation techniques and see which of them resonate with you. You can then keep on doing your chosen meditation technique for 2 weeks and check the results.

After 2 weeks, you can then extend your meditation time to 15 minutes a day. You can then keep doing that for a month and extend it further to 20 minutes a day for a month. You can then extend your meditation time further as you wish.

If you think you need someone to guide you, you can enroll in an online meditation course.

I hope the information I gave you was helpful.

If you have any questions about these meditation exercises, feel free to comment below.

18 Replies to “Easy Meditation Exercises”

  1. Hey!
    The tips you gave to start meditation is great! I have done meditation but not everyday. I should do it everyday like you said. Thanks for this post 🙂

  2. A very useful article. I must say that the number one exercise resonates best with me and I have practiced it many times, although not everyday. Once I thought that I meditated for 10 minutes, but when I watched the time it was already over 20 minutes! It works best for me when I am a little tired. After meditation I feel refreshed again.

    1. Hello Georg,

      I’m glad you found the article useful. The first meditation exercise is also the one that I have used a lot and it is very helpful.
      It helps me feel refreshed when I’m stressed out, too.

  3. Hello Bob –

    These are some great tips and very easy to understand for beginners too! I have been meditating for years and quite frankly, I honestly can’t go a day without it. It really helps me set the mood and pace for the day. Keeps me calm and centered. And even when contrasts occurs, it still keeps me focused and calm. This is a great to teach others the benefits of meditation.

    Looking forward to reading more! 🙂

    1. Hi LT,

      I am grateful for your comments. I also found that meditating daily has helped me navigate my life better. It has also helped me be calmer and more focused.


    1. Hi Deb,

      I also use meditation sounds. I listen to the Sleep Sounds in the Headspace app and it helps me sleep.

      For me, if something works for you and you’re getting the results that you want, keep doing it.

  4. Hello Bob! Thank you so much for this post. I have tried meditating a couple of times but could never do it because I kept getting distracted or bored. Reading this really helped me! I’ll definitely try again this weekend.

    Have a wonderful week,


  5. Hello Bob,
    I’m doing this meditation only twice a month and this really helping me a lot,especially if i got stress from work.
    Thanks for sharing this,very informative site of yours.

  6. Excellent tutorial. I always got frustrated because I could not keep my mind from thinking of different things. Your article is helpful because it says that it is ok to be distracted and have random thoughts. Now I don’t have such a sense of frustration anymore because all I need to do is acknowledge the random thoughts and move on!! Thank you for clarifying this important point.

    1. Hi Mike,

      I appreciate your telling me that the article is helpful. Getting distracted is part of the practice. Once we get distracted we just gently go back to the practice.


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