The goal: Focus.
If you're really good you'll manage to focus on a simple thought for a few minutes without getting distracted. Doing this is hard for everyone at first, but with a bit of practice you'll see dramatic improvements.
Failure is good. (really!)
Every time you get distracted and refocus, you're training your mind to stay on task. In fact, you'll find the times you struggle the most to maintain focus are the times you get the most benefit.
Posture doesn't matter, but comfort does.
You can meditate in any way that works for you. Want to wear tights? go for it. Clown suit? That's fine as long as its comfortable. This writer prefers to sit on the floor with his back to the couch. You can lay down as well. Just get comfortable.
How to mediate in 6 easy steps:
Go to quiet place (no TV or radio please)
Get into a comfortable position.
Close your eyes.
Breath in deeply through your nose.
Breath out through your mouth. (each breath should take a few seconds)
Count your breaths until you get to 60.
When you're breathing, only think about how the breath feels. When you start thinking about anything else like…
Your job or...
Your kids or...
That itch on your nose or...
How long its been since you started meditating…
Regain control over your thoughts, and refocus on your breathing. Remember each time your mind wanders and you catch yourself you're training yourself to focus better. These are mental pushups so the more times you catch yourself the faster you'll improve.
If you don't like counting (or you lose count), find some music that lasts 5 minutes, or set an alarm. I happen to really like this song. Its about 7 minutes long and puts me into the right state of mind:
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