So, let’s get down to practice https://www.julianalucky.com/.
Get ready for practice
Try to create silence if possible, turn off the sound on the phone, TV, radio. If that’s not possible, no big deal! It will just be a little harder to keep your attention, but we already know that distraction is not a mistake. Our task is simply to return attention every time it is distracted. Prepare your body so that you are not distracted by toilet urges, hunger and thirst.
Sit where you feel comfortable. You can sit on a chair or on the floor cross-legged in Turkish. You can use a pillow for meditation. It is important that the posture is comfortable and comfortable. In this case, it is very desirable to keep your back, neck and head straight. Read more about meditation postures here: how to choose a meditation posture.
Prepare your mind
Right before the practice, it is recommended to tune in to the practice. A good way to tune in is to take three slow, deep breaths in and out. Inhale deeply through your nose and exhale slowly through your mouth, relaxing your body more with each exhalation. This action will relieve tension and will serve as a sign that the practice has begun, and all other things have lost priority for a while.
Pay close attention to your breath
Bring your attention to your breath and carefully observe each inhalation and exhalation. Don’t try too hard. Meditation is relaxed concentration. Just contemplate. Read more about the process of meditation here: how to meditate correctly – a complete guide for beginners
Return attention when it is distracted
You will notice that the mind escapes into your thoughts and you forget about breathing. In this case, bring your attention back to meditation. Don’t react to distraction at all. It is not a mistake or a failure, it is a natural process of practice.
Do what you must and come what may
Our goal is to contemplate the breath. Everything else doesn’t matter. It doesn’t matter if you feel calm or angry. No matter what thoughts are spinning in my head, let them be. You watch the breath and don’t get involved in it. Don’t chase any particular state you want to achieve. While you are sitting and contemplating the breath in a relaxed manner, you are meditating.
Come out of meditation slowly When the time of meditation comes to an end, take your time to prepare for the return. Slowly wiggle your fingers and toes, take three deep breaths in and out to mark the end of the practice, then gently stand up and stretch.