Meditation is simple — and it’s probably the hardest thing on the planet to master!
Meditation is about stopping thought — but you aren’t likely to have much success if you sit there and try to mentally block the thoughts from arising. Instead, the most effective techniques tend to be ones that give your brain something to focus on. If you are new to meditation, then the simplest way to try it is this:
- Sit in a quiet place by yourself in a comfortable chair.
- Straighten your back. If you have a back injury that makes it difficult to sit up straight on your own, then use a pillow or two for support.
- Point to yourself, as if you’re saying “Me.” Your finger should land generally in the center of your chest.
- Close your eyes.
- With your finger pressing lightly on that spot, focus all of your mental attention on the center of your chest for the next 3-5 minutes, or as long as you can before you begin to drift and struggle with your focus.
If you get sleepy, stop meditating. Sleep and meditation don’t mix.
When you’re just starting out, don’t try to sit for any extended length of time. It’ll be too challenging. Your most important goal for getting started with meditation is to do it every day. The best way to make that happen is to commit to only a 3-5 minute session. Anybody can find five minutes in their day for meditation. If you are consistent, and establish a pattern of meditating every day for the next few weeks, then you can get more ambitious and add to the duration if you want. Most important is to START MEDITATING. Make it a regular practice in your life.
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