For this one lying on the floor is actually best. Please try not to fall asleep though! Put your palms down on the floor by your sides. Your feet should be just a few inches apart.
OK. Now just lie still for a few seconds. Let your thoughts gradually quieten down. Without any force at all let your breathing become naturally deep and regular. Now feel the weight of your body on the floor.
Now we're going to very quickly just 'name' some parts of the body in turn. Centre your consciousness briefly on each of these parts as you name them to yourself. Toes, feet, ankles, calves, knees, thoughs, groin, midriff, chest, shoulders, hands, arms, neck and head. Be aware of any areas where there is particular tension. OK? Now I'll just explain the next bit before we do it.
What we're going to do is spend five seconds making our whole bodies as tense as we possibly can. Then we're going to release all of that tension in one go, pushing it out and up and away from us. But before we do this, on the count of three take a long deep breath in. One, two, three -now tense as many muscles in your body as you possibly can, and when I count three push the air in your lungs out at the same time as you let go of every last little bit of that tension. One, two, three -push away the stress!
Now concentrate on your breathing. Breathing in through the nose and out through the nose is best here, but find some other way if that is uncomfortable for you. Let your breaths be deep, and let your mind be still. Just watch the way you take in the air and how it fills your lungs. Hold the air in your lungs for just for a second or two before you breathe out, and wait for just a second or two before you breathe in again. Just watch your breath for thirty seconds or so. If you get distracted or your mind wanders, then gently bring it back.
Now try and maintain the sense that by letting the body relax, and by allowing the mind to be still, so you are letting all parts of the system become more integrated. By simply being calm, and aware, you are letting bodymind become more balanced. More efficient. More energized. Be calm in this attitude for another minute or so.
Now gradually bring yourself out of the meditation, slowly bringing your attention back to where you are.
Check this site out if you need any help in relaxing methods in order to meditate. I thought it might be of some help to some one. I'll see if I can't find more.