Are You Ready to Learn How to Do Meditation?
The basic instructions could hardly be any more simple.
Getting good at it, however, will take time and practice, as would most any useful skill.
If you are reluctant to learn to meditate because you think it is a religious act and you are an atheist, or it is not part of your religion, you can relax.
Meditation is only religious if you use it that way.
On its own, it is a way of quieting the mind from either outside stimuli like radio and television, or conversations with others; or in the rare times when none of that is going on, stopping the internal dialogue you have with yourself.
Before you ever start meditating, find a 20 minute block of time you can set aside daily that you will not be disturbed.
Inform everyone you live with, that you are unavailable, every day, at this time.
Turn off all phones and outside stimuli.
If you meditate while lying down, you can fall asleep very easily, so sit in a chair.
Sit with straight posture, with your hands, palm side down, resting above your knees.
Totally release your stomach muscles, because you will be inhaling to the bottom of your lungs for a change.
Rest your belly on the top of your thighs.
You neck muscles will keep your head held normally and your back muscles will keep your posture straight.
If you can not go the full 20 minutes without supporting your back with the chair, then lean back, but try to sit up straight, a little longer each day, until you can make it through the whole meditation.
Alright, let us begin: Inhale from the bottom of your lungs and feel the air go all the way down, making your belly expand.
Continue inhaling as you feel the middle and then the top of your lungs fully expand.
At that point, start to slowly & steadily release the air, from the top of the lungs, then from the middle, and finally from the bottom, where you will flex you stomach muscles, inward, to completely empty your lungs.
Release the muscles and start the process over again.
Count to four, silently, each time you exhale as well as inhale.
Your complete focus is experiencing your breathing and your counting.
Breathe rhythmically & slowly.
The only thought should be on your breathing and counting, so as thoughts come in, gently release them & refocus on your breathing.
As dead simple easy a concept as this is, you may be amazed at how often your thoughts will interrupt you.
Each time, just refocus.
Your focusing skills will gradually, steadily improve.
You now know how to do meditation.
Getting good at it, however, will take time and practice, as would most any useful skill.
If you are reluctant to learn to meditate because you think it is a religious act and you are an atheist, or it is not part of your religion, you can relax.
Meditation is only religious if you use it that way.
On its own, it is a way of quieting the mind from either outside stimuli like radio and television, or conversations with others; or in the rare times when none of that is going on, stopping the internal dialogue you have with yourself.
Before you ever start meditating, find a 20 minute block of time you can set aside daily that you will not be disturbed.
Inform everyone you live with, that you are unavailable, every day, at this time.
Turn off all phones and outside stimuli.
If you meditate while lying down, you can fall asleep very easily, so sit in a chair.
Sit with straight posture, with your hands, palm side down, resting above your knees.
Totally release your stomach muscles, because you will be inhaling to the bottom of your lungs for a change.
Rest your belly on the top of your thighs.
You neck muscles will keep your head held normally and your back muscles will keep your posture straight.
If you can not go the full 20 minutes without supporting your back with the chair, then lean back, but try to sit up straight, a little longer each day, until you can make it through the whole meditation.
Alright, let us begin: Inhale from the bottom of your lungs and feel the air go all the way down, making your belly expand.
Continue inhaling as you feel the middle and then the top of your lungs fully expand.
At that point, start to slowly & steadily release the air, from the top of the lungs, then from the middle, and finally from the bottom, where you will flex you stomach muscles, inward, to completely empty your lungs.
Release the muscles and start the process over again.
Count to four, silently, each time you exhale as well as inhale.
Your complete focus is experiencing your breathing and your counting.
Breathe rhythmically & slowly.
The only thought should be on your breathing and counting, so as thoughts come in, gently release them & refocus on your breathing.
As dead simple easy a concept as this is, you may be amazed at how often your thoughts will interrupt you.
Each time, just refocus.
Your focusing skills will gradually, steadily improve.
You now know how to do meditation.
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