Led Meditations

A great place to start meditating is with led meditations.  Led meditations are simply an audio recording with a narrator providing some general direction.  A common meditation for beginners (and more seasoned practicers too) is the Body Scan.  A Body Scan is simply paying attention to different parts of your body.  Can you feel yourself sitting on your chair right now?  The weight?  The pressure? The sensation?Did you notice the sensation before you put your attention there?  Probably not.  A Body Scan takes your attention through your body and consciously notices these sensations moving from head to feet or vs versa.  

BODY SCAN MEDITATION

For beginners, just find a comfortable location, without distraction and listen to the recording.  Your mind will wander, because thats what the mind does, and all you have to do is come back to paying attention to your body.  Here is a short 5 minute Body Scan:

BREATH MEDITATION

One of the most used "points of meditation" is the breath. Simply watching your breath, not controlling it, but "riding on the waves of your breath".  There are also 1000s of led breath meditations.  Here is a short  5 minute meditation using the breath.