How to Start Meditating: The Simplest Way to Do It in 5 Minutes Tonight | An Introduction to 4-Second Inhale, 8-Second Exhale Breath Meditation. The Basic Breathing Technique Beginners Should Learn First. Just Start.
- The first step into the infinite world of meditation
- Meditation begins with breathing exercises.
- The feeling of distracting thoughts mingling with breathing
- Don't fight distractions, first listen to your brain.
- The first hurdle of focusing only on breathing
- Distracting thoughts and sleepiness are both appropriate reactions.
- Continue for just 5 minutes for a week. After that, you can increase it.
- The feeling of meditation and breathing becoming one with nature.
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I want to start meditating, but I don't know where to begin.
For people like that, I'll write down the simplest method you can do right away tonight. It doesn't require difficult preparation. It doesn't require any special tools. All you need is the willingness to set aside just 5 minutes for yourself.
The first step into the infinite world of meditation
Meditation begins with breathing exercises.
Decide where to sit. A chair is fine. The floor is fine. A cushion might be nice. Gently straighten your spine and relax your shoulders. Place your hands on your knees, palms up.
Close your eyes or gaze blankly at a single point on the floor.
And inhale through your nose. Slowly, for four seconds.
You don't need to hold your breath. Slowly exhale through your nose over 8 seconds. As you exhale, imagine your body sinking. Your shoulders drop. Your hips sink. The soles of your feet melt into the floor.
Repeat this for five minutes. That's all there is to it.
The feeling of distracting thoughts mingling with breathing
Don't fight distractions, first listen to your brain.
Midway through, distractions pop up. They always do. "Tomorrow's meeting materials," "The way that person spoke earlier," "What should I make for dinner." I don't try to chase these distractions away. I don't fight them.
Whispering "I'll think about that later" to the stray thoughts that come to mind, I set them aside. Then, I return to my breath.
As you repeat this, your physical sensations will gradually change.
I can feel the temperature of the air passing through my nostrils. I can sense the movement of my chest and abdomen. I can feel my heart rate has slowed down a little since the beginning. My sense of time changes. One minute can feel long or short.
I'm already in a meditative state at this point.
The first hurdle of focusing only on breathing
Distracting thoughts and sleepiness are both appropriate reactions.
There's only one trick: don't aim for perfection.
It's okay not to enter a deep meditative state. You don't need mystical experiences. You don't need to achieve enlightenment. First, just focus your attention solely on your breath for five minutes. If you can do that, your meditation today is a success.
"I can't concentrate because I have too many distracting thoughts." This is the most common problem for beginners, but there's actually no need to worry. Even experienced practitioners don't have zero distracting thoughts. What's important is the repeated action of returning to your breath whenever distracting thoughts arise. It's not an exaggeration to say that meditation isn't about a state free from distracting thoughts, but about the practice of returning from those thoughts to your breath.
"Getting sleepy halfway through." This is also normal. It's proof that you're tired. If you get sleepy, open your eyes a bit or straighten your back. If you're still sleepy, it's okay to just go to sleep honestly today.
Continue for just 5 minutes for one week.Increase that later.
The feeling of meditation and breathing becoming one with nature.
For the first week, five minutes a day is enough. What's important is to keep going.
If you can stick with it for a week, increase it to 10 minutes. If you can do that, then split it into two sessions, morning and night. Increase it slowly in this order. There's no point in starting with 30 minutes if you can't keep it up.
Even to reach the profound meditation of advanced practitioners, for now, I want you to immerse yourself in these five minutes without thinking about it.
Meditation is a marathon. Don't rush, but take that first step slowly and without pressure.
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