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When your timer sounds, open your eyes.
Take just a few moments to notice how you feel after your practice.
Assume your seat and close your eyes. Begin to observe your breath without changing it. You can count the breaths if that helps you stay focused on them.
When your mind starts to wander, as it inevitably will, notice your thoughts and then release them.
It should be away from household distractions. A corner of your bedroom or living room is perfect.
You'll also need a timer that will sound at the end of your meditation session so that you're not constantly checking the clock to see how much time is left.
Meditation is being attentive to the fluctuations of your mind.
Most of the time, we completely identify with our own thoughts, meaning there is no separation between the thoughts and the thinker. Meditation begins to break down this relationship.
If you can sit on the floor, have blankets or a cushion to sit on.
Try a cross-legged position like sukasana. If cross-legged isn't comfortable, try virasana. If you can't sit on the floor, that's fine too. Find a chair where you can sit up straight with both your feet resting flat on the floor.
You may want to do a little warm-up yoga sequence before sitting, especially if you are going to meditate first thing in the morning.
If you find you don't need to warm up, that's fine too.
When you first start, set your timer for five minutes.
When you are ready, begin to add one minute to your sitting time. Slowly work up to ten and then twenty minutes.
Make sure you pick a time when you can consistently devote yourself to this practice. It doesn't have to be lengthy. Ten or fifteen minutes is a good place to start.
On average, we experience an interruption every 8 minutes or about 7 or 8 per hour. In an 8t-hour day, that is about 60 interruptions. The average interruption takes about 5 minutes, so that is about 5 hours out of 8.
And if it takes around 15 minutes to resume the interrupted activity at a good level of concentration, this means that we are never concentrating very well.
...include stress reduction, sharpened concentration, and improved circulation to start.
Once you begin to practice, you'll soon experience a quieter mind, a more open heart, and a sense of inner freedom.
There are plenty of ways to achieve relaxation without sitting cross-legged on the floor. They’re all rooted in a technique called “the distraction method.”
The method consists of doing basic activities can help you take a step back from your anxiety. You may be able to relax, regroup and perhaps reexamine the issue that was causing your anxiety from a much more levelheaded place.
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