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Have a timer at hand. You want to ensure you practice your meditation for long enough, but you also don’t want to break your concentration by checking the time. Set a timer for the length of time you wish to meditate — whether 10 minutes or an hour. Your phone may have a built-in timer on it, or you can find many websites and apps that will time your sessions for you
Start by focusing your attention on your toes and silently telling them to relax. Then, repeat this process until you have scanned every part of your body from your legs and abdomen to your fingers, arms, heart, and head. By the time you get through giving attention to your entire body, you will be surprised to find how relaxed you are. |
Sit on your cushion or chair with a straight back. The upright posture helps you to concentrate on your breathing as you purposefully inhale and exhale. If you’re sitting in a chair with a back, try not to lean back against it or slouch. Stay as erect as possible.
Position your legs in whichever manner is comfortable to you. You can extend them out in front of you or cross them beneath you like a pretzel if you’re using a cushion on the ground. The most important thing is that your posture remains straight. Your mind is always thinking and being distracted by all sorts of messages, so clearing and relaxing your mind can be a huge challenge. One trick to shed the mental side-talk is to scan your body in unison with your breath. |
Tilt your chin as though you’re looking downward. It doesn’t matter if your eyes are opened or closed when you meditate, though many people find it easier to block out visual distractions with closed eyes. Either way, tilting your head as though you’re looking down helps open up the chest and ease your breathing. Set your timer. When you’re in a comfortable position and are ready to get started, set your timer for however long you’d like to meditate. Don’t feel any pressure to reach an hour-long transcendental state during your first week. Start small with 3-5 minute sessions, and work your way up to half an hour, or even longer if you’d lik |
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