Many of us think of meditation as a way to “empty the mind”—a daunting task! But what if it’s simpler? What if it’s just the practice of coming home to yourself, and in doing so, connecting to something calm and vast.Let’s explore a simple meditation based on a beautiful idea: your own soul is a sanctuary where the personal and the universal meet

A Simple Analogy: The Ocean and the Wave: Imagine the divine, or the universe’s energy, as a vast, calm ocean. This ocean is peaceful, powerful, and impersonal—it’s the “force” that exists everywhere.Now, imagine yourself as a single wave on that ocean. You have your own unique shape and journey—this is your personal self, your thoughts, your feelings. But deep down, you are made of the same essential substance as the calm, vast ocean. You are not separate from it.  Meditation is simply the practice of feeling your connection to that ocean.

Your First 5-Minute Practice:

Get Comfortable: Sit in a chair with your feet flat on floor, or cross-legged on a cushion. Rest your hands on your knees. Close your eyes or soften your gaze.

Feel Your Body: Take three deep breaths. Notice the feeling of the air entering and leaving your body. Then, let your breath return to its natural rhythm. Simply feel the physical sensation of being here—the weight of your body, the air on your skin. This is your “wave,” your personal self.

Connect to the Ocean: Now, bring your attention to your breath. Don’t force it, just follow it. With each inhale, imagine you are drawing from the calm, vast ocean around you. With each exhale, imagine you are returning your energy to that ocean.

Rest in the Connection: You don’t have to do anything. Just rest in this feeling of being both a unique wave and part of the greater ocean. If your mind wanders (it will!), gently guide it back to the sensation of your breath, your anchor.

Gently Return: After a few minutes, slowy bring your awareness back to the room. Wiggle your fingers and toes. Open your eyes.

There is no “right” experience. Whether you feel a profound connection or just a moment of quiet, you have successfully visited your inner sanctuary. And you can return anytime you need to remember the calm, vast ocean that is your true home. This is the driving force or purpose of a Yoga meditation.