So if you can generate some stable feelings of safety and contentment, right before your meditation, you are sending a message to your brain that all is well, and it need not be restless. Our brain is deeply wired to avoid pain, and seek pleasure. So adjust your count according to your capacity.įor a more in-depth resource on relaxation of body and breath as a support for meditation, see this article. Do not force yourself-it should be comfortable. That may be hard in the beginning, so you grow into it as you go.īreathing should be soft, even, and as soundless as possible.
The important thing is that we are aiming for the exhalation to be longer than the inhalation (ideally double). Instead of 4-8 seconds, you can go for 3-6, or 5-10, 6-12, etc.
#We need to go deeper tips full
Once you sit on your cushion/chair, take three to five full breaths – breathing in through the nose, and out through the mouth. That is why, in the system of Yoga practice, one works with postures ( asanas) and breathing regulation ( pranayama). The parasympathetic nervous system gets activated, and as a result the stress response will be down-regulated. So relaxing the body and calming the breath will naturally calm the mind as well. Our mind, body and breath are interconnected. If you prefer to consume this content in the form of video, here is an episode of Master Your Mind Daily where I covered this topic.
#We need to go deeper tips pdf
And the last two ones is about what you do after your practice.Īt the bottom of this page you will find a button to download the free PDF with these 7 hacks. The fourth and fifth tips are attitudes that you can develop during practice that will aid your concentration. You don’t need to go through all these elements, but I found that each of them is helpful. The first three tips are part of the preparation process and can take from two 20 minutes – it’s entirely up to you. That’s why I decided to write about them, so you can shortcut your learning curve, and experience deep meditation sessions more often. I took me a long time to learn these hacks or “tricks”, and I wish I had known them before. Or you can take a couple of minutes to center and “prepare” yourself – and your meditation session will be more pleasant and quiet.
That’s what I was doing in the first few years of my practice. When it’s time for your sitting session, you can simply sit down and start. These are things that make a big difference, but are rarely mentioned.
#We need to go deeper tips how to
How to go into deep meditation? The key is to have the right “meditation warm up” and the right attitude during practice.
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