Simple Meditation for Beginners Simple meditation for beginners.
First,
You make sure you're sitting somewhere a comfortable position.
Either you can sit on cushion and legs crossed,
You can bottom available if you need to.
If that not suitable or not enough comfortable,
Then you sitting on sofa or chair,
Whatever is comfortable for you.
Make sure your body is straight,
Especially your spines are very straight,
Your neck is straight.
And your chin down a bit,
Your chest more open,
Your shoulders relax,
Your whole body relax,
The same time a little bit firm,
Not too tight but firm.
And then make vow not thinking past and future,
Not reviewing the memories and not thinking anything what is next.
You promised for yourself,
But the same time if you did habitually,
Then you not react with this anything at all.
You just simply stop.
That is you how to go into the meditation.
So now make sure your body is comfortable,
As chair is straight and firm,
But not too tight.
And then make deep breathes.
In and out.
Breathing in from the mouth,
Breathing out from the nostrils.
Breathing in from the mouth,
Breathing out from the nostrils.
Wear your sensations on the body.
Single-pointedly meditate on your own sensations.
And then begin to normal natural breathing and concentrate on that only.
Breathing in,
Breathing out naturally,
Concentrate only these two repeated breathing nowhere else,
Nothing else.
If you distracted anywhere else,
Just simply stop,
Not upset,
Not react,
Not disappointed,
Because just habitually happens.
Just simply stop,
Not reacting,
And concentrate again.
If you distracted anytime,
Not react,
Just simply stop.
Be kind to yourself.
Be accept you distracted,
But at the same time you don't react to your distraction.
Simply stop and continue.
Concentrate.
You can repeat this again,
Again as much as you like.
There's no restrictions how long it should be.
Even five minutes is good,
Or you can do up to seven minutes,
Eight or ten or more,
Up to you.
But short meditation,
Few times,
Are good quality.
If it's too long,
Then becomes not so good quality,
Then you can stop and you can do again.
When you finish in,
You try to be slowly stop,
Not suddenly.
When you go back to meditation,
Also slow process with great concentration.
For beginners,
Slow down is to begin concentration and mindfulness.
If your mind is very distracted,
Cannot concentrate at all,
Then you just watch your own thoughts and not anywhere else.
That means you concentrate your own distraction,
But nowhere else.
That's also leading to you concentration and then meditation.
You can repeat this again,
Again as much as you like.
You can use this anytime,
Anywhere,
If you know how to,
Then it doesn't matter what environment.
Ok.
