Meditation teaches you to focus, reduces stress, helps to get rid of bad habits, improves memory and trains attention, improves self-control, lowers blood pressure, normalizes metabolism, reduces heart rate, etc.
1. Make yourself at least 2 minutes a day
This will be enough. It would be foolish to claim that You have no time for meditation. Two minutes is a very, very small! So no excuses.
2. Create a ritual
Tie meditation to the time of day or to any action. For example, early in the morning when everyone’s still asleep, or during your first Cup of coffee, or during lunch - choose how you will adobeae for You.
3. Find a quiet place
It could be your apartment in the early morning or late evening when You can be sure that You won’t be disturbed. Or it could be a Park bench in some secluded area. Or any other secret place, where not as crowded and You can sit quietly for at least a few minutes. Meditation on the beach or near any other body of water leaves the most pleasant experience.
4. Sit back
You don’t have to focus on your posture and constantly think about how You, after all, more convenient. Sit the way You want. Of course, it is desirable to keep the back straight, so if very difficult, you can lean on the wall or sit on a chair with good back support.
5. Start small
Start with at least two minutes. When you feel that you can do it longer, gradually increase the time. After a week, go to 5 minutes, two to 10, and 21 days to 15 or 20 minutes.
6. Focus on your breathing
Inhale-exhale, slowly, intently. You have to completely focus on your breathing. To accompany each inhale and exhale, feeling the air enter you, filling your lungs and slowly out. Consider. Once inhale for 2 - exhale. 3 - breath, 4 - breath out. And so on to ten. Then, start over.
7. Expand Your practice
To meditate is not just sitting, focusing on breath. You can train your consciousness during daily life. For example, during lunch, walking in the Park or even washing dishes. Don’t just swallow your lunch, and savor it, chewing slowly and fully-feeling his taste, laying out the ingredients. Not just a walk in the Park, and contemplate the surroundings. Note the bright colors, sounds and smells. Focus on the sensations.
Even while washing dishes You can not just wash it, and concentrate on every movement. How do You do it, like the foam like water dripping on a plate. It’s kind of a conscious (thoughtful) meditation.
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