The first step in learning how to meditate is to learn how to sit correctly when meditating. Commit to following these basic steps daily, seven days a week. This is in addition to making the commitment to a daily practice.
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Following the steps in this section, you can practice mindfulness in a sitting position. You can practice being present at any time and from any location. Still, there's nothing wrong with practicing staying in the moment while sitting. It's challenging to make your brain stop thinking. Therefore, meditation isn't about that. It's all about not nourishing the thoughts that arise during meditation.
You'll experience the calming advantages of meditation, which include relaxation, stress reduction, a more accurate perspective on your problems, greater creativity, and increased vitality by honing your skill of "letting go" of thoughts, feelings, and ideas that arise spontaneously. But it all starts with mastering the craft of meditation sitting.
Take a Seat
You must choose a comfortable and stable place to sit that will provide you with the necessary balance to practice without interruptions. You have the option of sitting on a park bench, a cushion, or a chair. It makes no difference what you choose.
You can sit for about two minutes to see if the sitting position will strain your back. You're ready to move on to the following level if it fully supports your body without putting any strain on any portion of it.
Concentrate on your legs.
The second step is to pay attention to your legs. If you're sitting on the floor with a cushion, cross your legs in a comfortable position. Take the places you've been utilizing up to this point. Your attention will be affected throughout practice if your legs aren't in a comfortable home.
Straighten your back and shoulders.
Straighten your upper body after sitting comfortably with your legs in a stable position. It's worth noting that your spine has a natural curve. Your body is built in such a way that your head and shoulders will be able to comfortably rest on top of your vertebrae. Place your upper body in its natural position, free of any pressure caused by poor posture.
Your upper arms should be parallel to your upper body.
Your upper arms must be parallel to your upper torso to put yourself in a position where you can practice mindfulness. Once your upper arms are at your sides, your hands will land in the proper place.
If your hands are too far forward, they will cause you to hunch, giving you an uneasy feeling. It will harm your back if they are too far behind. What you're doing is more akin to tuning your body's strings. As a result, it mustn't be too tight or too loose.
Drop your chin a smidgeon.
The next stage is slowly lowering your chin and allowing your eyes to fall downward. Allow your eyes to close lower than usual to get the most out of this stance. It's important to note that mindfulness doesn't require you to close your eyes.
Lowering your eyelids fully, on the other hand, may assist you in avoiding distractions. Rather than closing your eyes, you might use what you're looking at as a focal point. You can stare without necessarily concentrating on an object in front of you.
Hold your breath.
Relax and focus your attention on your breathing at this stage. If you don't want to focus on your breath, you can use your bodily sensations or any other anchor that will help you be more effective, such as the sentences suggested previously.
Be Aware of Your Breath
Exhalation is the focus of this exercise. It's just a matter of pausing before inhaling. Bring your attention to the physical sensation you're experiencing as air passes through your nose or mind. Also, pay attention to how your chest and belly rise and fall. As you become immersed in this exercise, you can mentally note every sensation. Follow your breath as it enters and exits your nostrils if you've chosen it as your attention point. When your attention wanders, gently bring it back.
Raise Your Head Gently
Lift your gaze or open your eyes if you have closed them at the end of the practice. Take a moment to listen to any sounds in your environment. Take note of how you're feeling right now. Are they unfavorable? Has the time spent practicing been worthwhile? Your responses to these questions will impact your motivation to practice again.
Examine your day's accomplishments and establish ideas for how you'll practice the next day.
