Meditation is wholesome, natural, and completely ordinary. We can engage in it whether we are on our feet and well, or lying in bed feeling unwell and in pain. We are meditating whenever our awareness is focused on something other than our thoughts and ideas. To the extent that we allow our thinking mind to settle, rather than move us from one idea to the next, we are meditating and present to our life as it is here and now.

There are countless ways to meditate: sitting, standing up, lying down, being quiet or singing aloud, feeling calm or upset, experiencing comfort or pain.

Meditation can involve physical movement, such as walking, dancing, or yoga, where the body is active and the mind focused on this activity. Or meditation can involve standing, lying down, or sitting, where the body remains still and attention is turned to the breath or another object of awareness. As thoughts or feelings arise, they are noted briefly and without judgement, and awareness is returned to its prior point of focus.

Much continues to be written and said about the positive health effects and other benefits, including pain relief, which may be gained from regular meditation. These benefits may or may not become available and apparent to us over the short term, however to the extent that our meditation remains preoccupied with a desire for positive outcomes, we are not actually meditating for we are in effect abandoning this present moment for our ideas about a desired future.

To be meditating is about gently letting go of our ideas and goals, including of why we meditate, and allowing it to be enough for us just to focus and breathe. The following are simple instructions for starting to meditate in different positions and under different circumstances:

Standing comfortably with your spine straight and feet about shoulder-width apart, open your left hand and place the thumb on your belly button so the palm of your hand is against your lower abdomen. Next place your open right hand over the back of your left hand. Breathe in slowly and feel your lower abdomen gently expand and push your hands outward. Hold the breath for a couple of seconds, before exhaling slowly and feeling your lower abdomen gently.

Notice your thoughts and feelings without following or judging them, and bring back your concentration to your breath. Continue with this for as long as you like. Many of us have poor acquired breathing habits, and this is a simple way of breathing well.

Regular walking is one of the simplest ways to meditate and exercise. Simply walk at a comfortable pace and focus your awareness on your breathing. Alternatively pay attention to the soles of your feet as they make contact with the earth. Step by step, feel how your soles roll onto and lift up off the ground.

Again note without judgement any thoughts and feelings that arise, and then return your focus to your walking or breathing. Allow your breathing to remain regular and to arise from your lower abdomen.

Meditating in a supine position can be an excellent practice around evening bedtime or anytime one wishes to lie down and relax. It is especially suitable whenever one might be too weak or too unwell to get out of bed.

To begin this meditation, first scan your body for any areas of tension or pain. Next take a deep breath and actively clench all your muscle groups for a few moments. Now breathe out and allow your body to go limp. From here, keep your awareness on continuing to breathe regularly from your lower abdomen, or alternatively select another focus, such as a part on the ceiling above you, or a cloud in the sky if you are outdoors. Again take note of any thoughts and feelings without following them, and return to your breathing or other point of focus.

Be seated in a chair with your feet flat on the ground, or alternatively sit down on the floor in a kneeling position or with your legs crossed. In the case of the latter, use a cushion under your buttocks for comfort and to prop up your hips while your knees stay touching the ground. Whatever your position, hold your back and neck relaxed and straight, as though the length of your spine were tied up to a hook above your head. Next ring your palms together so that your left palm is resting on top of your right palm and against your lower abdomen. Let your eyesight relax and settle on the ground or wall before you.

Keep your breathing natural and unforced, and focus your attention upon it, or on your posture, or simply on your awareness itself. Note your thoughts or feelings, then let them go by returning to your meditative focus.

Remember that meditating has no goals, and nothing to do with our ideas of doing it well or not so well. Simply allow yourself to settle in this moment and whatever it offers.