Content

• Steps
• Method 1 of 2: Preparing for Meditation
• Method 2 of 2: Doing Meditation

Meditation is a great way to relieve anxiety and restore mental balance. However, not everyone can easily attain an absolutely pure consciousness. When meditating on the breath, one should focus on the rhythm and depth of inhalation and exhalation. This will not only help you avoid distractions, but it will also improve your breathing. Preparing for meditation and understanding how to breathe mindfully will help you get on the path of peace of mind very quickly.

Steps

Method 1 of 2: Preparing for Meditation

1. 1 Find a quiet, expressionless space. Find yourself a place without loud noise or noticeable odors to distract you. Avoid overly decorated spaces and flowers that can become a distraction.
   • Indoors there are usually fewer distracting sounds, but you can meditate outside if you prefer fresh air and there is an opportunity to move away from cars and other people.
2. 2 Find a soft surface. Most people sit during meditation, so find a place where you can sit comfortably for more than 10 minutes. Plush carpet or soft grass is ideal for this purpose. You can also lie on a yoga mat or just on a towel.
3. 3 Eliminate distractions. Turn off your phone or put it on silent mode, turn off anything that can make noise. If there are other people around you, tell them that you are going to meditate and ask them not to disturb you for the next few minutes. If you have pets that may come to you and demand your attention, place them in another room where they cannot distract you.
   • Tell your family, “Please don't distract me for the next 30 minutes, unless something urgent happens. I will meditate and I need to maintain absolute concentration. "
4. 4 Sit in a comfortable position. There are many meditation positions. The main thing is to choose a comfortable position in which you deliberately do not want to rise.
   • Some meditators buy a zafu, a small cushion on the floor, or a zabuton, a small padded mat, for support and support.
   • The most popular position is the lotus position. Sit on the floor with your back straight. Place your left leg under your left thigh and place your right leg on your left ankle. If you meditate for a long time, after a while you can change the leg that lies under the thigh.
   • Some meditators sit on a chair. Keep your back straight and your feet straight on the floor.

Method 2 of 2: Doing Meditation

1. 1 Regulate your breathing. The purpose of any meditation technique is to distract the mind from potentially confusing thoughts that may arise when trying to focus on yourself. Exhale and then inhale slowly until your lungs are completely filled with air. Count the seconds and then exhale for the same amount of time. The length of time depends on the volume of your lungs, but try to breathe slowly. Continue breathing for the same number of seconds to prevent other thoughts from entering your mind.
   • Try to inhale through your nose and exhale through your mouth.
   • If you want a slower, more relaxing meditation, try exercise 4-7-8. Exhale, then close your mouth and inhale for four seconds, hold your breath for seven seconds and exhale for eight seconds.
2. 2 Hold your breath for two seconds. Focus on the breathing curve. The curve is the part where you go from inhaling to exhaling and vice versa. Try not to change the curve too quickly. This will help add two seconds of the waiting period when your lungs are full of air and when empty to slow down the curve.
3. 3 Focus on your muscle response. Focus on how your body parts respond to breathing. Feel the rise of your diaphragm, throat muscles, and shoulders as you inhale and exhale to keep your thoughts occupied. You should not feel painful tension, but only a stretch of the muscles in these areas. Try placing your hand on your diaphragm to help you feel the muscle response.
   • You can also focus on the relaxed parts of the body. Leave your hands in a comfortable position that does not require muscle tension, and focus your mind on them.
4. 4 Reorient your wandering mind. Repeat a word like “breathe” to yourself when you find yourself getting distracted. Accept that distraction is a natural process, and don't give up, even if you find it difficult to concentrate. Remember to focus on your breathing rhythm. SPECIALIST'S ADVICE

   

   James brown

   
   
   Meditation Teacher James Brown is a teacher of Vedic meditation, a simple and accessible form of meditation of ancient origins. Lives in the San Francisco Bay Area. To become a teacher, he completed a rigorous two-year training program with Vedic masters, including 4 months of immersion in the Himalayas. Over the years, he has trained thousands of people from San Francisco to Oslo - individually, in companies and at events.

   James brown
   Meditation teacher

   In Vedic meditation, you can let your thoughts wander. Try this as a different approach. James Brown, a meditation teacher, says: “Try to think of meditation as something that you let it happen, and not about something that you yourself do. "