Are you ready to learn how to do meditation? The actual instructions are incredibly simple. Becoming adept at it, takes time and repetition, just like you would expect with any 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.
Take the phone off the hook and turn off the wireless phone too, as well as radio, TV, etc. It is best to be seated rather than lying down because it is too easy to drift off to sleep. Ideally your posture should be straight with your feet on the floor, with your hands, palms down, on your thighs.
Your back muscles will be actively supporting your posture & your neck muscles will keep your head in its normal waking position, but relax all other muscles as much as you can. At any point, you are unable to support your posture, you may lean back against the chair, but try to support yourself longer each day, until you can sit straight for the entire meditation. You need to allow the muscles of your belly to totally relax, so that you can inhale to the bottom of your lungs, for once in your life. Rest your belly on your thighs.
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 total focus is on your slow, steady, rhythmic breathing and counting to 4, on each inhalation and each exhalation. Any thoughts that come in, will be released immediately by focusing back on the counting and the breathing. As simple as the concept is, it can take a long time to control your mind from having thoughts.Be gentle with yourself. It gets better with time. Now you know how to do meditation.
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