Our mind is constantly wandering. It loves to chat, remember, plan and analyze. Actually, our mind is the biggest soap opera writer with a great talent for exaggeration. It can go on and on in endless thought circles teamed up with emotion or physical pain. In those moments it is difficult to get a clear view and make the right decisions.
In this first exercise you will try to quiet your mind for 5 minutes. It sounds easy but you will notice how fast your mind wanders off. It requires practice to keep the mind still and let go of thoughts. And this is what your meditation practice is about. Try and try again. After some time you will notice a difference and enjoy those quiet moments without the scattering mind.
To do this exercise find a place where you are undistrubed and a sitting position which allows you to feel comfortable. Traditionally you would sit on a meditation pillow cross-legged or kneeling down. Make sure you sit upright with your eyes closed and your hands on your legs. You may also lie down if you wish. However, if you are already tired this may not be good for your concentration.
Take a couple of deep breaths and feel your stomach and chest expanding. Then let your breathing continue at its natural pace. Focus on your inhalation, the pause in between and your exhalation. Notice how you become more relaxed. Stay with your breath. Observe the movements in your body and the natural flow of your breathing. Your respiration helps you to stay anchored. As long as you live you breathe.
While you focus on your breath, don't get interrupted by any thoughts. If a thought comes up, acknowledge it but don't hang on to it. Just let go of your thought with your next exhalation.
Repeat this over and over again. Acknowledge and let go of your thoughts focussing on your breathing.
Do this exercise every day for one week. This is a great start into your meditation practice.
Enjoy your exercise!
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