Many of our customers have reached out asking for more instructions on meditation. And we hear you. It took me also 5 years to make it into a daily habit.
Or you can follow these simple instruction below:
1. Find a quiet place.
We are fortunate to have a prayer room in our office - I use that.
2. Sit down.
Full lotus, half lotus or no lotus - it is all ok. You can even start on a chair if flexibility is a challenge. Make sure to keep your neck and back straight. Ideally you are slightly tilted forward because it eases with blood flow and keeps you alert. Correct your posture if you recognise you are slouching.
3. Turn ON Airplane mode on mobile.
Like you would do in a cinema, but the show is inside.
4. Set a timer.
If you like... Start from 5 minutes. Extend once you feel more comfortable. Studies show ~15min a day can reduce...
5. Start feeling your breath.
Take a 3-5 stronger-than-usual breaths through the nose. It will invigorate and settle you into the practice.
6. Put your entire focus above the upper lip, below the nostrils.
Just stay there with full attention. Ignore everything else. And try to find comfort, enjoyment in the practice.
7. But, what about thoughts?
Ignore and keep on going back to the area above the lip, below the nostrils. As long as we live - thoughts will come and go. Occasionally trying to grab your attention. Why am I wasting my time here? Did I pay the electricity bill?
If you absolutely must, then write it down and re-start your practice. Otherwise - just ignore. No single thought is more important than the other - they all will pass.
Keep at it and remember that mind training is about mental resilience. Being able to observe and choose your reaction to the occasion, not stopping your thoughts.
8. But, what about my leg hurting?
Ignore and keep on going back to the area above the lip, below the nostrils. Physical sensations will occasionally come and grab your attention, some less subtle than others. Pain, itchiness, pulsation... same same. They will all eventually pass. Keep at it. And presumably you can still go the doctor later on - focus on the practice here and now.
This is called Anapana or breathing meditation. Practiced for thousands of years. Incredibly effective, helpful and will serve you for your lifetime.