It’s much better to meditation each day for a few minutes than to meditate for longer periods of time a couple of times a week. Be realistic.
Ideally, you can set aside at least 20 minutes a day.
(2) Find a comfortable spot.
You don’t need much. Any quiet spot where you won’t be disturbed will work just fine.
A firm chair or a seated position on the floor will work. Lying down can even work, provided you can stay awake!
(3) Start small.
It’s more challenging to sit with yourself for 20 minutes than you think. Five to ten minutes is a good start.
(4) Meditation is a relationship with yourself.
So, be nice to yourself. It’s about self-acceptance and compassion for yourself.
(5) Focus on your breathing.
Feel the air moving in and out of your body. Feel the sensation of the air moving past the edges of your nostrils.
(6) Continue until your mind wanders.
You probably won’t even catch yourself the first several times your mind drifts away. All of sudden, you’ll realize that you’ve been thinking about work, school, dinner, or your neighbor’s annoying dog.
(7) When your mind wanders, let those thoughts go.
Think of thoughts as clouds blowing by. You don’t have to pay attention to them or be affected by them.
Just allow them to pass through your attention and return your attention to your breath.
Your mind will wander a lot at first. You might not even be able to last 30 seconds before you mind is off to another place.
That’s okay. Just keep going. You’ll get much better with practice.
Meditation will show you that your mind creates thoughts. These thoughts lead to feelings and beliefs.
You’ll also learn that you don’t have to be affected by them.
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