Meditation provides well-being and is stressful. You can choose to attend a course where you learn all the tools for a good meditation. But if you want to try it yourself, all you need is an hour of peace and quiet and a chair.
Allow 10 to 20 minutes each day, or possibly twice a day. Choose the time of day when you have the greatest chance of being at peace. Find a quiet place in your home – a place where you will not be disturbed. Turn off the phone. It is a good idea to use the same place every time you meditate. Namely, it can enhance the effect.
Sit on a chair (or on the edge of the bed) that is good to sit on. But not so good that you collapse and fall asleep. Keep head, neck and back straight. You can also lie on the bed, but then you are more likely to fall asleep. If you want to sit on the floor, you should take the most comfortable position – preferably on something soft, like a pillow.
Close your eyes and put your hands on your knees. Focus your attention on breathing. Breathe gradually deeper by using the diaphragm, and let the inhalation follow immediately after exhaling. Spend a few minutes on it.
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Then focus your attention on the face: Relax in the forehead muscles, eye muscles, facial muscles. Relax in the jaw and leave your tongue relaxed in your mouth. Relax in the shoulders, hands and fingers. Then in the chest, abdomen and then thighs, knees, ankles and feet.
Refocus attention to breathing and maintain regular breathing. During the inhalation, you now add sound to the breath without touching your lips. And as you exhale, you use the sound hmmm… without touching your lips. Continue to breathe calmly and regularly while repeating the sounds of the sow and the hmmm… during inhalation and exhalation.
If thoughts, worries or distractions penetrate, let them emerge, and then release them again, so you can concentrate on breathing and sounds again.
Continue for 10-15 minutes, repeating the sounds in harmony with breathing. When it’s time to stop, take a few deep breaths and exhale and gently open your eyes.
Remember that the goal is to free the mind from conscious control. It is important to learn (and practice) how to “let go” and get yourself to the deeper and more secret or hidden parts of yourself.