Very simple meditation please?

Hi! Do any of you have a suggestion for a very simple way to meditate for a very distracted mind that doesn't want to meditate? Thank you!

you are very cryptic Mandrec...

no wonder you are asking...

and...hmmm..yet!

you associate yourself with yourself!

..in the third person and this is indeed intriguing and perhaps the anomaly in itself might just transfix you enough to be mesmerised..

and although I wish this outcome for you I kinda doubt it to be effective

but nuthin' works like understanding right?

Mandrec,

Start by taking things minute by minute or second by second if necessary.

At various points during the day stop what your doing and have a look around at your surroundings. Where are you? Concentrate on what this place looks like, smells like, feels like, sounds like. If possible verbalize it aloud ie. "I am in a place that is brightly lit". Then, give yourself permission to move on to something else. Practice this act routinely and you'll be helping to train your mind to be in the moment which is a big part of meditation.

I used to do what I call the "wings and tail" mediation. It's based off the very simple idea that (spiritually) humans have wings and tails of energy.

So, basically you start out with some deep breathing. Then you begin to allow yourself to feel the energy all around you. You allow this energy to form along your back, where your shoulder blades cover your ribs. And then, you grow beautiful, powerful wings. These wings can appear however you feel are for you (angel, demon, faerie, whatever.) Your wings can lift you up and carry you. Growing your wings makes you feel very powerful.

Then, envision as the energy travels down your spine, where at the base you begin to grow a tail. This tail should be very long and flexable (like a monkey.) You can use it to interact with the objects around you. It is very powerful at sensing other energy it contacts.

Now, envision that you spread your wings up. As you do this, you put your tail down into the earth. This will ground you. Feel the ground beneath your body, the energy of the earth with your tail. Also, you connect with the air in your wings. Feel the power of the wind and sky fill you and recharge you. Once you feel at peace and calm, you lower your wings, and pull your tail back to yourself.

Breathe deep. And that's it.

This meditation is very simple and I used to do it in just a few minutes.

I hope that helps!

I use a visualization of my aura as an egg shaped bubble around myself. 2 ft around edge of body with a layer of royal blue outside, and a grounding cord to the earth. That's a starter. Breathe in to a count of 3 and breathe out to a count of 3.

Like BlueIananna just suggested...the simplest meditation that works for me (still learning) is the in for three out for three. I have found it is the easiest way to meditate. The other thing I have learned is (i say this in my head as i do it) "breathe in peace", "breathe out calm". that way i am engaged in only two thoughts: peace and calm.

I will certainly do this. It sounds like the best i have ever read about.

this one is not the meditation you want but it is surprisingly relaxing. and very easy to do...

Shavasana - Wikipedia, the free encyclopedia

Shavasana is perhaps the most important part of yoga practice. Lying on the back, the arms and legs are spread at about 45 degrees, the eyes are closed and the breath deep, using deerkha (long) pranayama. The whole body is relaxed onto the floor with an awareness of the chest and abdomen rising and falling with each breath. All parts of the body are scanned for muscular tension of any kind, which is consciously released as it is found, optionally with a small repetitive movement of the area. All control of the breath, the mind, and the body is then released for the duration of the asana, typically 20–30 minutes although often less in Western yoga classes.
The asana is released by slowly deepening the breath, flexing the fingers and toes, reaching the arms above the head, stretching the whole body, exhaling, bringing the knees to the chest and rolling over to the side in a fetal position. After a short time and a slow inhalation, the practitioner takes a seated position.

I'd like to try both the Wings&Tail and Shavasana. Sounds very enlightening thank you

Thank you for all of these great tips! I will try them all when I feel I need to meditate again. I got through the bad feelings this time, but I don't really remember how. :/

Edit: Never mind. They're back.

Hang in there, Mandrec.