I will not stack the deck with any explanations on what meditation is, does or what the benefits are. This way we avoid the power of suggestion. Just follow the directions below and share with us your personal experience. Experience is The Best Teacher.
Meditation 101 for First Timers (Virgins).
Find a quiet space. Sit erect, yet relaxed. Feet flat on the floor. Hands resting on your lap.
Softly focus your eyes on the tip of your nose.
Inhale deeply into your abdomen. [when you inhale, only your tummy should expand. Not your chest. If necessary, place your hands on your tummy (navel area) until you feel your tummy expanding with each inhalation.]
Inhale slowly, but not so slow or deep that you find yourself straining. Maintain a relaxed effort.
Pay attention to the sensation of your expanding and contracting tummy as you breath. Keep your mind on the sensation you feel with each complete breath.
Periodically check your posture. If you begin to slouch, gently resume your original erect/relaxed posture.
If your mind wanders (you start thinking about other things (job, lunch, telling your friends how you meditated), return your attention to feeling the sensation of breathing in your tummy. This will definitely happen. Do not become frustrated. Just keep bringing attention back until your time is up.
If your eyes become heavy and want to close allow them to close.
When done, open your eyes very slowly. Then you can begin moving very slowly.
First timers practice for at least 5 minutes.
You can do this a few times a day. Most important, is to practice everyday at least once.
First timers, please post comments on your experience.
“The proof is in the pudding”