This simple breathing meditation, when done for a few minutes, can generate feelings of delight and cheerfulness. It can be used any time during the day.

Sit or lay down comfortably. Relax your body as you would in any meditation. Breathe at your normal pace. On the inbreath, breathe in normally through your nose. On the outbreath, hum one long single tone. Not a song, keep it a single, easy tone. Keep the tone in mid-range, not stretching your voice to make it a high or low note. Just let the hum ride easily on your outbreath.

Keep this up for several minutes and notice how the vibrations of the sound transform to tingling sensations in your head and body. Enjoy it. It's like a gift from you to you.

I had a really big sneeze yesterday and noticed how much the rush/goose-bump feeling that followed was like this meditation. I guess we all need a good body blast now and then to clear out the cobwebs and remember how good it feels to be human.

There are no right or wrong ways to do a meditation. The instructions are guidelines; adapt them to who you are and to your needs at that particular time. Be curious about the process itself.

Remember most meditations become richer the more you practice them. They reveal more of themselves. It can take practice to remember to do a meditation when you need to, and it can take practice to go through the steps. But that's why it is called practice, and for most of us, we practice for the rest of our lives.