For those who are beginners (or even have a regular practice) it can be difficult to get into the quiet of meditation. To let your mind actually be quiet. Remember it is a practice, like learning to play an instrument, or a sport.
The basics of meditation are breathing and silence. Learning to quiet your mind takes time, but we all know how to breathe, so focusing on your breath or a mantra is awesome.
This week we can start with breathing. Week 2 I will write some tips on space and place. Week 3 I will send tips on mantras and getting rid of "monkey mind" (quieting all those voices and to do lists). Week 4 will be tips on before and after meditation...(how to deepen your practice)
So to start out:
There are 2 techniques that I think are helpful in calming your body and mind.
The first is to simply focus on your breath. Notice where your breath goes when it enters your body. Notice if you pause at the end of an inhale of breath or at the end of exhale. Do not consciously change your breathing, just notice. Is the breath shallow or full? Is your inhale longer than your exhale? Just notice. Likely your breathing will change. This kind of practice will help you at other times of the day to notice your breath and gauge what it is telling you about stress, emotions and time.
The second technique is breath length and patterns. As you sit, take a deep breath in through your nose for a count of 4. Hold for a count of 4 and then breath out through your mouth like you are blowing through a straw for a count of 8. The practice may seem awkward at first, give it time, try it for 5-10 minutes. You may want to change the count so it feels better, just remember it is a 1:1:2 ratio.
Peace to your practice.
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