Is this you:
“My mind wanders off”. Or “I cannot make my mind blank”. Or “How can I stop the thoughts?”. Or “I can’t sit cross-legged on the floor”. Or “I cannot meditate for hours!”. Or “I don’t have that kind of time!” Or “I have other important things to do”.
Soooooo….I am going to write here about these questions. I will give the simplest meditation possible. And you will feel relaxed, have a feeling of well being, and will reali
ze it is really simple.
But before I write down the steps, let me answer the other questions:
“My mind wanders off”. That’s OK. No penalties. Smile and bring it back to focus. Nothing will happen if your mind wanders off. With practice it will get easier and easier. Be more forgiving of yourself. So what if you started thinking about work or what to cook? Thou shalt not be penalized 😛
“I cannot make my mind blank”. You don’t have to. You will be given something to think about.
“How can I stop the thoughts?” You know, if you don’t get too worried about stopping thoughts, you will feel more relaxed. You will be given something to think about…and if your mind runs away to far away distant lands like…ummm…your refrigerator or what someone said and what you should have said, no worries. Tell yourself, “I will certainly go back to it, but for now I will think of what I am supposed to think of”. And no one will be hurt ;).
“I can’t sit cross legged on the floor”. Then don’t :-). Can you sit comfortably on a couch with a nice soft warm blanket on you? That doesn’t sound too bad, does it?
“I cannot meditate for hours! I don’t have that kind of time!”. How does 5 minutes sound?
“I have other important things to do”. How about doing something for 5 minutes to help you relieve some stress so you can do all the important stuff even better?
Now that I have all the important questions answered, here’s your first meditation practice:
1. Put some nice, uplifting, relaxing music on. Should be about 5 minutes long. If you don’t want the music, that’s alright too.
2. Sit comfortably wherever you wish. Or stand…or lay down on bed. Whatever makes you feel most comfortable.
3. Close your eyes.
4. As you breathe in, feel the flow of air going into your nostrils. Actually focus on that feeling. Not asking to you concentrate hard or anything like that. Just focus enough that you are aware of how it feels when the air goes inside the nostrils. Also be aware of your abdomen rising as you breathe in. And think, “Innnnnnnnn” while you are breathing in. So be aware of i) the feeling of air going inside your nostrils ii) of your abdomen rising, and iii) think, “Innnnnnnnnn”.
5. When you breathe out, focus on your abdomen sinking in, and think, “Ooooooout”.
That’s it! If your mind wanders from the breath and from thinking, “In” and “Out”, simply bring your mind back to it. Do it for 5 minutes only. If you can do it longer, no harm in it. But just 5 minutes is great to begin with. When you get the hang of it, then you can take a few minutes off anytime you are feeling stressed and practice the “In” and “Out” breathing. You will feel relaxed.
Practice this till I add more to your meditation practice next time I write about it.
My angels have been telling me that I should meditate! I find myself thinking I have too many things to do before I meditate, but they say that if I just take a few minutes to quiet my mind, everything I do will be more clear and focused. They are actually RIGHT! Whenever I DO take the time to sit and breathe for a few minutes, I FEEL so much BETTER!!!
I have been using different affirmations to focus my attention/mind while breathing, but I like your very simple exercise, Swati! I am definitely going to do it…and it sounds so quick and easy that it’s now hard to find an excuse not to do it. LOL!
Thanks for taking the time to share this easy way of meditating…and for answering all the questions at the beginning. Very nice!
LOL!! I am sooo glad you can’t find any more excuses Dumari!! :-)) Hugs!!
Exactly what I personally need most I know
I’m sooo glad to have helped :-))))
its so good feeling practicing this way. its so easily done
Isn’t it really easy? :-)))
Thank you so much for this!!! I really needed it this week. I used to meditate everyday but lately I have put too many things before my own well being. I really needed this. I cannot thank you enough
So glad this helped Christina <3
Thank you before I start with it….
Thanks 4 Sharing…..
You’re welcome! <3
Thank you for this Swati. I can not sit still for 5 seconds with out thinking of what I could be doing never mind 5 minutes. But it worked and I feel so good.
So happy it worked for you Denise! Hugs!
I need something for myself. I have been waiting for. A.friend,family member. To ask. Me. are you ok.how can i help you. Be happy. This is why??? There needs are all they see. So each waking morning. I hear,got to get these. Things ECT. Done. If you dont help. Or just want. To rest. Not much fun. Listening to negative remarks. So yes. I need this for me. Sincerely thankful no name. Could be ugly..if i gave my name. Ok xoxo xoxo.
Hugs! I am sorry you feel sad. I pray you will feel a LOT better soon.