Meditation is an ancient technique used for observing the mind that dates back to at least 500 B.C. Many people have busy and active minds that can be difficult to calm. Witnessing your mind in meditation can help you understand the root causes of an overly active or racing mind. Over time and with consistent meditation practice, you can gain perspective on your thought processes and help your mind feel more at ease. In the beginning, use a breath awareness technique and to practice under the guidance of an experienced teacher.
Step 1
Sit in a comfortable position, one that you can maintain for at least 15 minutes without adjusting.
Step 2
Close your eyes and your mouth and inhale through your nose. Focus all of your attention on feeling the cool air enter your nose and the warm air exiting your nose. Bring your attention back to the breath each time your mind tries to wander.
Step 3
Feel the breath go through the nostrils and up into your sinuses. Exhale fully and repeat several times, bringing the attention back to your breath each time your mind strays.
Step 4
Feel your breath go in through your nostrils, into the sinuses and down your throat. Exhale fully, feeling the warm air go back through your throat, sinuses and nostrils. Repeat this breathing for a few moments, always bringing the attention back to the breath.
Step 5
Take your breathing one step further by feeling the breath go through the nostrils, into the sinuses, down the throat and into the chest. Exhale with the same attention. Repeat for several minutes, continuing to bring attention to the breath.
Step 6
Meditate for at least 15 minutes a day, eventually working up to an hour.
Tips and Warnings
- If you find yourself getting sleepy, try keeping your eyes slightly open. With consistent practice, you will begin to develop an awareness of the thoughts that make your mind race. Each time the mind races or wanders and you bring your attention back to the breath, your awareness of the thoughts becomes stronger. This brings calmness and quiet to the mind.
Things You'll Need
- Meditation cushion (optional)
References
- Yoga Journal: Let's Meditate
- "Learn to Meditate"; David Fontana, 1999
- "Breath by Breath"; Larry Rosenberg, 2004
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