I have some tips that could help, if you’re interested. I’ve been meditating pretty much my whole life since I learned it this way. Took a little effort at first but everything fell into place real quickly, and since then it’s just been an internal habit to do throughout my day.
Step 1: Find a comfortable place to sit or recline, preferably facing a blank wall. You don’t need to be in any fancy position or focus on anything in your field of view. Find a position where your entire body is able to comfortably and completely relax, no stabilizing needed.
Step 2: While gazing at the wall comfortably, become mindful of your breath. Don’t worry about like taking super deep regular breaths or anything like that, just breathe normally - but have your focus on that breathing, internally.
Step 3: Other thoughts will compete for your attention. Our brains are super busy, that’s why we’re here. Don’t force them away - that’s a muscle you haven’t really got yet, it would be very difficult. Just acknowledge each thought, decide not to continue with it at that moment, and allow it to drift away by returning your attention to your breath. This can take a while, or a couple tries to get used to doing. Don’t be upset at yourself if it’s hard at first.
Step 4: Once you’re able to acknowledge and release intrusive thoughts, start counting your breath. Try not to do so with “audible” thoughts, but just by being aware that “this is my first breath, this is the second,” etc. When other thoughts derail you and internal speech resumes, repeat Step 3 and restart the count.
If you can do that and make it to ten, you will be meditating.
I’ve come up with a similar technique when I’m trying to sleep and experience insomnia. You might not fall unconscious but you can keep your body and breathing still. This results in rising feeling much better than tossing and turning while worrying about it.
I have some tips that could help, if you’re interested. I’ve been meditating pretty much my whole life since I learned it this way. Took a little effort at first but everything fell into place real quickly, and since then it’s just been an internal habit to do throughout my day.
Step 1: Find a comfortable place to sit or recline, preferably facing a blank wall. You don’t need to be in any fancy position or focus on anything in your field of view. Find a position where your entire body is able to comfortably and completely relax, no stabilizing needed.
Step 2: While gazing at the wall comfortably, become mindful of your breath. Don’t worry about like taking super deep regular breaths or anything like that, just breathe normally - but have your focus on that breathing, internally.
Step 3: Other thoughts will compete for your attention. Our brains are super busy, that’s why we’re here. Don’t force them away - that’s a muscle you haven’t really got yet, it would be very difficult. Just acknowledge each thought, decide not to continue with it at that moment, and allow it to drift away by returning your attention to your breath. This can take a while, or a couple tries to get used to doing. Don’t be upset at yourself if it’s hard at first.
Step 4: Once you’re able to acknowledge and release intrusive thoughts, start counting your breath. Try not to do so with “audible” thoughts, but just by being aware that “this is my first breath, this is the second,” etc. When other thoughts derail you and internal speech resumes, repeat Step 3 and restart the count.
If you can do that and make it to ten, you will be meditating.
I’ve come up with a similar technique when I’m trying to sleep and experience insomnia. You might not fall unconscious but you can keep your body and breathing still. This results in rising feeling much better than tossing and turning while worrying about it.
Absolutely! I also do it when feeding a baby, they match your breathing instinctively and it’ll settle them down really well.