Meditation is a simple life transforming skill that can help you to relax, enhance understanding about yourself, and develop your inherent potential.
1. Choose a quiet and calm environment. Find a nice, quiet place where you won’t be disturbed for 5 minutes or longer (silence your phone if you are setting a timer). Sit down, relax and rest your hands on your lap. You can sit on the floor cross-legged with the support of a meditation cushion, or on any chair with your feet resting on the ground. Regardless of how you sit, it is important to maintain the natural curve of your spine. No slouching, sit up tall with your shoulders relaxed, reaching up through the crown of your head. People who suffer from back pain and sitting tall is not an option for you, you can explore other mediation positions.
2. Breathe slowly and deeply. Close your eyes softly. Begin by taking a few slow and DEEP breaths, inhaling with your nose and exhaling from your mouth. Don’t force your breathing let it come naturally. The first few inhalations of air are usually shallow, but as you allow more air into the lungs each time, your breaths will eventually become deeper and fuller.
3. Be aware. When you are breathing deeply, you will begin to feel calmer and more relaxed. This is good! Now focus your attention on your breathing. Be aware of each breath that you take in through your nose. Be mindful of each breath that you exhale with your mouth. Continue focusing on your breaths for as long as you would like. If you find your attention drifting away from your breaths, gently bring it back. You can also count your breaths to keep your mind focused. It is important to realize that you wandered and to bring it back where it should be. As you develop greater focus power, you will find it easier to concentrate.
4. Ending the session. When you are ready to the session, open your eyes and stand up slowly. Stretch yourself and extend your increased awareness to your next activities.
5. Each time you meditate if time allows, increase your session to 1 minute.