So, if you have decided to have a go then here is a guide to a simple meditation technique. There really is nothing difficult about this.
Read this first then just have a go!
A stop watch to time yourself. Try 5 minutes for the first few goes.
A quiet place where you will not be disturbed and where you won’t feel self conscious, you need to be able to relax.
A blanket to put over your shoulders, you can get chilly sitting still.
Find a comfortable position to sit in. Your spine needs to be upright but relaxed. Sitting on a chair be on a chair is fine but don’t lean back, you want to be self supporting. There are other positions such as sitting cross legged or using a meditation stool. What ever makes you comfortable, but not too comfortable, you don’t want to fall asleep!
Begin with your eyes open and take 5 or 6 deep breaths. Your breathing should be loud enough that if another person was in the room with you they would be able to hear your breath.
Then close your eyes and concentrate on your breathing. Try not to change your breathing and just notice how it is, deep or shallow, fast or slow, even or not. Begin to count your breaths. Count 1 for the in breath, 2 for the out, 3 for in, 4 for the out and so on, until you reach 10. When you reach 10 then go back to the beginning and count form 1 again.
Your mind will wander. You will perhaps get to number 3 or if you are really trying number 4 and then all of a sudden you will realise that you were some where else completely and totally lost in thought. This is completely normal. Don’t beat yourself up, think you are useless or decide that you are wasting your time! Simply start back at number 1 again and know that you are doing really well, and that you are in fact training your brain. Each time you notice that your attention has wandered do exactly the same.
Even if you find it really difficult and you are itching to move and give up, continue to sit for the whole period you have set aside. Even if it doesn’t feel like it, you will be changing the way your mind works.
If you do this exercise every day for even a few days you will start to see improvements. Your mind will quieten and you will start to enjoy longer periods where you can concentrate without quite so much mind wandering. Keep it up and this will start to be reflected in your daily life.