Meditation is not a one-time magic solution. Keep practicing every day so that gradually you will feel a state of peace, and peace will start to develop within you too.
1. Sit up straight on your cushion or chair
Sitting up straight can help you focus on your breathing as you inhale and exhale. If you're sitting with your back to a chair, try not to lean back anymore. Sit up straight as much as possible.
Place your feet in a comfortable position. You can spread your legs out in front or, if you're sitting on a cushion on the ground, cross them down like a pretzel. The most important thing is that the posture should remain straight.
2. Don't worry about your hands
We often see hands placed on the knees during meditation in the media, but don't worry if this is uncomfortable for you. You can keep your hands on your knees with your hands folded while you meditate. You can place your hands on your lap with folded hands, keep them at your side. Keep your hands in such a position that you do not have trouble holding them, and you can focus on your breathing.
3. Tilt your chin while looking down
Whether your eyes are open or closed while meditating, many people can easily block out confusing things with closed eyes. Similarly, tilting the head while looking down widens the chest and makes breathing easier.
4. Set timer for meditation
When you're comfortable and ready to meditate, set a timer for the amount of time, you want to meditate. --Start with a short time of 3 to 5 minutes and gradually increase the time to half an hour if you practice it or if you want more time. Please don't feel any pressure to reach the one-hour-long transcendental state during the first week itself.
5. Keep Your Mouth Closed While Breathing
Breathe in and out through your nose during meditation. However, make sure that the jaw muscles remain relaxed even when the mouth is closed. Don't clench your jaw or clench your teeth; just relax.
6. Focus on Your Breath
This is meditation. Think about the stressful thoughts in everyday life and focus on breathing to fill yourself with positivity. By concentrating and focusing on inhaling and exhaling, you will feel that all thoughts outside the world have automatically gone away from the mind without worrying about ignoring them.
Concentrate on your breathing in a way that makes you feel most comfortable. Some people focus on expanding and narrowing the lungs, while others think about the air passing through their noses as they breathe.
Instead, you can also focus on the sound of your breath. Put yourself in a meditative state where you can focus on some form of your breath alone.
7. Follow Your Breath But Don't Analyze Them
Your goal is to be present in every breath; you are not able to describe them. Don't worry about remembering or describing those experiences even after meditation. Just feel every breath of that moment until you feel it.
8. If the mind wanders, bring attention back to your breath
Even if you've had a lot of meditation experience, your focus can still be distracted. You will start thinking about your work or bills or the things you have to do later. Whenever you feel like you have gone into the outside world, please don't panic and ignore them. Rather, slowly and as you feel your body breathe, bring the focus back to the body and get the other thoughts out of your mind again.
You will find it easier to focus on your inhalation rather than on your exhalation.
Keep in mind that if this sounds true to you, especially while meditating, feel your breathing as if it is leaving your body as you exhale.
If you're having trouble refocusing, try counting your breaths.
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