Simple Meditation Technique for Beginners
Calm the Mind, Relax the Nervous System, and Enter a Meditative State Naturally
– Unmani Yoga Retreat, Nepal
If you are new to meditation and looking for a simple way to calm your mind, relax your nervous system, and feel more connected with yourself, this practice is for you.
At Unmani Yoga Retreat, this is one of the first meditation techniques we share with beginners. It does not require belief, visualization, or effort. It gently guides the body and mind into stillness — naturally.
Meditation is not something you do forcefully. It is something that happens when the body relaxes, the breath softens, and awareness becomes clear.
How to Start Meditation ?
1. Sit Comfortably
Sit in any comfortable position — on the floor or on a chair.
Keep your spine relaxed yet upright, not stiff.
Gently close your eyes.
Feel the contact of your body with the ground or chair.
Simply sit.
2. Let the Body Settle
Allow your body to settle naturally.
Relax your:
Eyes
Jaw
Shoulders
Belly
Thoughts may arise. Do not try to stop them.
Just do not attach to them.
You are not here to control the mind — only to be aware.
Breathing Into Calmness
3. Allow the Breath to Soften
Now gently allow your natural breathing to deepen.
With each exhale, allow the body to soften and expand
With each inhale, relax the belly
Let the breath become smooth, calm, and effortless
Do not manipulate the breath.
Just allow it to find its own rhythm.
As the breath softens, the nervous system begins to relax.
Entering the Meditative State
4. Counting the Exhale (15 to 0)
Now, very softly in the mind, begin counting the breath:
Count only on the exhale
Start from 15 and count down to 0
Inhale — no counting
Exhale — one number
When you reach zero, gently begin again from 15.
Repeat this for a few rounds.
Between each count, simply listen to the surrounding sounds.
Only the number matters — nothing else.
5. Deepening the Practice
Now allow the counting to become even subtler:
Count two exhales as one number
Two exhales = 15
Next two exhales = 14
Inhale — no counting
Remain relaxed and gentle.
Between counting, forget everything.
Only the number… and the silence around it.
Resting in Silence – Real Meditation
At some point, you may notice a gap —
a moment of silence between two counts.
When this happens:
Drop the counting
Forget the technique
Rest in the silence
The breath is now natural.
The body is deeply relaxed.
The mind begins to quiet on its own.
Even if thoughts appear, do not react.
Ignore them gently and wait for the next silent gap.
Remain with silence.
This effortless awareness is real meditation.
Entering the Meditative State
Deep physical relaxation
Calmness in the nervous system
Smooth, natural breathing
Mental clarity and stillness
A quiet sense of inner connection
You are not trying to meditate.
You are simply aware.
Simple, Authentic Meditation at Unmani Yoga Retreat
At Unmani Yoga Retreat, meditation is taught in its simplest and most authentic form — rooted in direct experience, not concepts.
Surrounded by the peaceful nature of Nepal, we guide you to slow down, listen inwardly, and rediscover natural stillness through meditation, yoga, breath awareness, and sound healing.
If this practice touched something within you and you wish to explore meditation more deeply, you are warmly welcome at Unmani Yoga Retreat.
Come as you are.
Sit in silence.
Experience real meditation.
