These are just two approaches to meditation, not the end-all be-all. Though there are many out there, I find these works the best for me. Several people had asked me to explain them throughout the years, so I figured I'd just write it all down and put it out there. Without further delay:
Active Meditation
Sit in a comfortable, relaxed position. I choose to sit cross legged with a pillow under my butt so that it’s elevated, allowing for easier, low-maintenance balance. Rest your hands on your knees, arms fully extended, which also helps with balance. It doesn’t much matter how you sit, so long as you’re comfortable and able to focus without falling asleep. If you’re going to use a timer, start it now.
Once you’re in a comfortable position, close your eyes and begin breathing deeply into your stomach first, then into your chest once your stomach is fully expanded. Exhale in reverse order, starting from your chest, and then your stomach. You will continue to breath like this, deeply and slowly, the entire time. Once you have set your rhythm, focus on tensing and relaxing all the muscles in your body, one after the other. Begin with your feet, then your calves, then your quads, etc. Tense one, relax it, then move onto the next. The purpose here is to find and release any tension you may be unknowingly carrying. Pay particular attention to your shoulders and face, which is where a lot of people seem to carry permanent tension.
Once you’re in a comfortable position, close your eyes and begin breathing deeply into your stomach first, then into your chest once your stomach is fully expanded. Exhale in reverse order, starting from your chest, and then your stomach. You will continue to breath like this, deeply and slowly, the entire time. Once you have set your rhythm, focus on tensing and relaxing all the muscles in your body, one after the other. Begin with your feet, then your calves, then your quads, etc. Tense one, relax it, then move onto the next. The purpose here is to find and release any tension you may be unknowingly carrying. Pay particular attention to your shoulders and face, which is where a lot of people seem to carry permanent tension.