1. Sit in a comfortable yet upright position. Forcus on your breathing as you breathe slowly from your abdomen for ten minutes. Let the sensations of inhaling and exhaling be the object of your forcus.
2. If yout mind wanders from the forcus on your breath, let it do so without judging it. Then gently bring your attention back to your breath. Do thid as many times as you need too during the course of your meditation. Attempt to concentrate on your breathing in a relaxed way without forcing it.
3. If you find yourself getting frequently distraced, use the breath counting technique (counting on each exhale) when you feel you’ve relaxed to stay relatively well-forcused on yout breath, without forcing it.
4. Begin practicing this exercise for ten minutes and gradually work up to thirty minutes. You may find it useful to set a timer or play a thirty minute tape of meditation music so that you’ll know when you’re done.
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