One of the simplest and most effective forms of meditation is breathing meditation. Below, we’ll guide you in a step-by-step manner on how you can practice meditation.
1. Find a comfortable position for yourself. You can sit cross-legged on the floor, on the chair or even lie down. Whichever position fits you best, just make sure you stay comfortable and active in that position.
2. Once your body is comfortable, gently close your eyes and focus on your breath.
3. Don’t try to change your breathing; just observe it as it is. Feel the air coming into your body and leaving it. Pay complete attention to the sensation.
4. Once you start focusing on your breath, you will notice your brain will wander. One moment you’re observing your breath, and the next moment you’re lost in some random thought.
5. Here comes the most essential part of the practice, whenever your brain wanders, acknowledge it and gently bring your attention back to your breath.
6. This will happen repeatedly, and it is completely fine. Whenever you bring your attention back to your breath, you are training your brain to focus on the present moment(your breathing) and not get lost in irrelevant/negative thoughts.
7. Every time you bring your attention back, you strengthen your brain. It is just like reps in a physical exercise; the more you repeat it, the stronger your brain becomes with time and practice.
8. When you practice it daily, your brain improves with time. There is no fixed time for meditation; you can do it for 5 minutes or half an hour, whatever suits you. But make sure you do it every day.
9. Try to meditate for at least 10 minutes every day.
10. With practice, you can increase the length of time you meditate.
