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Follow These Steps to Start Meditating at Home
What to Do
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.
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What Meditation Is
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.
Designate a Time
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.
Create the Space
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.
Warming Up
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.
How to Sit
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.
Hand Positions
You can try any position you have seen, but you can also just place your hands in your lap or place the hands on your knees with the palms up or down. Find a position that is comfortable for you.
What to Do
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.
How Long
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.
How to Finish
When your timer sounds, open your eyes.
Take just a few moments to notice how you feel after your practice.
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- All varieties of yoga.
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- Singing, humming and whistling.
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Better concentration makes life easier and less stressful and we will be more productive. Practice concentration by finding things to do that specifically engage you for a period of time to the exclusion of everything else.
The ‘five more’ rule
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Don’t get caught up in the how
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Count your breaths
Place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs. Try counting “one” as you take in the first breath, then “two” as you breathe out. Repeat this to the count of 10, then start again at one.
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