There is a misconception that practicing meditation requires a specific venue to be effective. The fact is that any comfortable and peaceful environment can be a place to meditate. Start meditation with soft music and a soothing aroma. It will be more effective in letting go of your thoughts and letting your mind rest.
Here are 4 simple steps to practice meditation, letting yourself enjoy the 10-minute quiet period every day.
1st step: Sit down
Find a comfortable sitting position to start meditation. You can either sit on a chair or on the ground, in lotus position or cross-legged. Then, straighten your arm and back, relax your whole body, and place your hands on your knees with your palms facing up. Start to close your eyes, relax your facial muscles from the eyes to nose, then from your lips to your tongue.
2nd Step: Focus on breathing
You don’t have to deliberately control the frequency of your breathing. Just pay attention to your breathing depth and rate. Quietly feel your own breathing for tension and find a relaxing rhythm.
Keep relaxing your shoulders. Inhale, then exhale. Count your breathing rhythm from 1 to 10, then repeat until the your breathing goes smoothly.
3rd Step: Meditation
When your breathing is steady, you can focus on your mind. You can imagine you are in nature, at the beach, in a park lying on the grass, or anywhere in the world. Then focus on the surrounding environment, like the falling leaves or the rhythm of the sea breeze to enjoy the silent moment.
4th Step: The end
There may be different thoughts that come up in your mind during meditation. In this situation, you only need to refocus on your breathing frequency, letting your thoughts calm down.
After 5 -10 minutes of meditation, you can open your eyes and go back to normal breathing frequency.
Meditation can be done once or twice a day. You can try to increase your meditation time by 5 minutes a week after your first practice. When you get used to the practice of meditation, you may feel like you can sit for a longer time and get more relaxed gradually.