Meditation is hard. At least it is for me. And I have been at this for decades. So here is my simple meditation instruction for those who don’t like meditating.
You can do this in any position, and in any situation. Begin with just three breaths. As you breathe in say in your mind “open my mind.” As you breathe out say in your mind “relax my body.”
As you breathe in, not only say to yourself “open my mind,” but become open to the world around you. Like a flower opening to the sun, open your heart to reality as it is, right now.
As you breathe out, not only say to yourself “relax my body,” but let the muscles in your body relax. Just let your body go limp, like the air being let out of a balloon.
You can shorten it to just “open” and “relax” if you wish.
If you are sitting, make sure the palms of your hands are turned up. This is giving your body the clue to open up, be receptive, and relax.
Be completely present in the here and now. That’s it.
You can also use this as a centering practice before doing regular meditation. Relaxation is the doorway to mindfulness.