Every morning, take 10 to 15 minutes to do the following practice:
- Sit down, either on a meditation cushion or on a chair. Sit down so your spine is straight and stretched. Put your hands on your heart or lower belly for the first five minutes, then if you wish, put them on your lap or place them on your knees palms down or up, in a way that is comfortable for you. You want to sit upright but without contraction or rigidity. You are straight, relaxed, but not loose (a bit like a cat). Posture is important and sitting upright may not seem natural at first, it will seem more natural as you continue your practice.
- Once you are in your posture, draw your attention to your belly and chest and see how they move with your breath. Without changing your breathing in any way, just notice the movement of your belly and chest that rise and fall with each breath and each exhalation.
- Keep your eyes half open, looking in front of you. If you can sit in front of a white or empty wall, it’s better. Lower your gaze (45 degrees down) and look at the wall without focusing your eyes too much. Keep your mouth closed (or almost closed) and relaxed. Make your tongue touch the top of your palate.
- Count the inspirations and the expirations silently, starting with one and going up to ten. If you lose count, return to one without blaming or worrying. This is not a contest. When you arrive at ten, come back to one.
- After a while you can stop counting if you wish and simply sit down and watch with vigilance every breath, coming in and out, from the belly and chest.
- If you feel sensations in the body (such as pain, heat, or release), or if you notice thoughts or emotions that occur (and they will, have no doubt about it), treat them all with the same manner: be attentive to them, but do not be too interested in them. Do not try to push away your feelings. On the contrary, really feel them. Be with them. Cry, get angry, scream if you need it. But apprehend your feelings instead of putting them in the closet.
- As soon as you notice that you are concerned about a thought, emotion, or physical sensation, use this as a signal to return to the attention of your posture, your belly, and your chest.
Added November 4, 2019:
In addition to the article you just read, maybe you will be interested in a new article about the dangers of meditation, it’s here.