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Are you ready to learn how to do meditation? The actual instructions are incredibly simple. Becoming adept at it, takes time and repetition, just like you would expect with any skill.
A lot of times, people are hesitant to start meditating because they don't want to be connected to a different religion, or any religion, for that matter. The fact is, while almost every religion has utilized meditation, it is not a religious act, unless you make it one. It is simply a way to give your mind a vacation from either outside stimuli, or the dialogue that you always have going, the few times it isn't being bombarded with outside stimuli.
First, you must set aside twenty minutes each day that you won't be interrupted. Everyone you live with should know not to disturb you during this time.
Shut off your telephones & all outside stimuli. Do not lie down because you can easily drift off to sleep. Sit in the chair, and keep your feet flat on the floor, and preferably keep your posture straight. Put your hands on your thighs, palms down.
Your back muscles will be actively supporting your posture & your neck muscles will keep your head in its normal waking position, but relax all other muscles as much as you can. At any point, you are unable to support your posture, you may lean back against the chair, but try to support yourself longer each day, until you can sit straight for the entire meditation. You need to allow the muscles of your belly to totally relax, so that you can inhale to the bottom of your lungs, for once in your life. Rest your belly on your thighs.
Okay, here we go: Slowly inhale, all the way to the bottom of the lungs. Your stomach will expand. Then feel the middle of your lungs expand, & finally, fill up all the way to the very top of your chest. When there is no more room to fit any more air into your lungs, start releasing air, first from the top, then the middle, and then at the bottom, you will flex your stomach muscles, to allow you to get every last bit of air out. Then release those muscles and repeat the process. You will find a rhythm, and count to 4, to yourself, with every inhalation and exhalation.
Your entire focus is on your breath and your counting as you inhale and exhale, in a slow, rhythmic manner. The goal is to have no thoughts other than the counting and the experience of your breath. As thoughts come in, release them, and refocus on your breathing and counting. It is a simple concept, but at first, do not be surprised if you are constantly needing to release new thoughts and refocus on your breathing. It becomes better with practice. Now you have learned how to do meditation.
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