“1. Find a Quiet Spot.
Meditation is a practice where you get super focused on your breath.
The first step is to find a relaxing and quiet spot to practice meditation. You can sit with your legs crossed on the floor if you choose. Keep your back straight, yet relaxed. If sitting on the floor is difficult, sit in a comfortable chair or lie down. You simply want to feel relaxed and not have any distractions around.
2. Concentrate on the Breath.
Take two to three deep breaths.
Inhale deeply and slowly, focusing on the air going into your lungs. Then exhale slowly while concentrating on the breath leaving the lungs, while relaxing every muscle in your body.
You want to really focus on letting go of all stress while you focus on the inhale and exhale. Once you have taken your deep breaths, continue to focus on your inhale and exhale as you breathe naturally.
3. Let Go of Thoughts.
One of the reasons you concentrate on your breathing is because when you do this, by default you are not focusing on thoughts running around your mind.
You think even when you don’t want to! As you keep your attention on your breathing, your thoughts should decrease.
However, it’s normal for thoughts to arise at times. Simply witness and acknowledge the thought, and then let it go. You can even imagine the thought dissolving, floating away, or washing away down a river.
4. Introduce a Mantra.
A mantra is a word or phrase that tends to be positive.
In meditation, you can concentrate on and repeat a mantra, as it may help you stay focused. Some people just repeat ‘Thank You.’ Also, ‘Om’ is a common mantra that is used, but there are many others. Om is said to be the sound vibration of the universe. Do a little research to see what kinds of mantras appeal to you.”
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“All religious techniques, techniques of yoga, meditation, Zen, are basically to help you to be again in contact with the center; to move within; to forget the periphery; to leave the periphery for a time being and to relax into your own being so deeply that the outer disappears completely and only the inner remains. Once you know how to move backwards, how to step down into yourself, it is not difficult. It becomes as easy as anything. But if you don’t know, if you know only the mind clinging to the surface, it is very difficult. Relaxing into one’s self is not difficult: non-clinging to the surface is.”
