Here are two simple meditation exercises given by Sri Chinmoy.
Each time you breathe in, try to feel that you are bringing into your body peace, infinite peace. The opposite of peace is restlessness. When you breathe out, try to feel that you are expelling the restlessness within you and also the restlessness that you see all around you. When you breathe in this way, you will find restlessness leaving you. After practising this for a few times, please try to feel that you are breathing in power from the universe. And when you exhale, feel that all your fear is coming out of your body. After doing this a few times, try to feel that what you are breathing in is joy, infinite joy, and what you are breathing out is sorrow, suffering and melancholy.
The Spiritual Heart and the Soul
In order to purify your mind, the best thing to do is to feel every day for a few minutes during your meditation that you have no mind. Say to yourself, “I have no mind, I have no mind. What I have is the heart.” Then after some time feel, “I don’t have a heart. What I have is the soul.” When you say “I have the soul” at that time you will be flooded with purity. But again you have to go deeper and further by saying not only, “I have the soul,” but also “I am the soul.” At that time, imagine the most beautiful child you have ever seen, and feel your soul is infinitely more beautiful than that child.
The moment you can say and feel “I am the soul,” and meditate on this truth, your soul’s infinite purity will enter into your heart. Then, from the heart, the infinite purity will enter into your mind. When you can truly feel that you are only the soul, the soul will purify your mind.