Think only about when you breathe in and when you breathe out .
Focusing on your breath helps you develop the ability to concentrate and it also releases restlessness and anxiety . Some Mindful Meditation programs recommend counting after each breath as a way to stay focused . After you breathe out , count one . Then , breathe in and out and count two . Keep going until you reach five , and then start over again at one .
This helps you focus entirely on your breathing and regulate your breathing in a slow fashion so as not to cause your body to hyperventilate !
For the rest of your meditative process , no matter what happens — if you feel uncomfortable , if you feel pain , if you can ’ t focus , if you get distracted — you can always return to the act of focusing on your breath to bring you back to the present .
Tip # 5 : Feel Your Body
As you breathe in and out , allow yourself to become aware of your body . Feel your heart rate drop and your body relax . Pay attention to your senses ... are you smelling things more clearly ? Is your hearing advanced ?
Don ’ t allow these senses to overwhelm you — if they do , they ’ ll distract you . Just connect your brain with your body and allow yourself to be aware that they are one and will always be one .
Once your mind is quiet , you can focus a bit more on your body . Focus your attention on your feet and then work your way up your body . Include your internal organs , if you are so inclined .
Tip # 6 : Be Aware Of Frustration
The act of quieting your mind doesn ’ t come easy . If it did , meditation wouldn ’ t exist ( or every person in the world would practice it all the time )!
It ’ s very common for beginners to get frustrated during meditation . You may be irritated by external influences or you may be irritated with yourself and your inability to just focus your darn mind .
Know that this happens to everyone when they begin meditation . With the crazy amount of responsibility and external stimuli that the average person has to deal with every single day , it ’ s no wonder that the act of achieving a clear and peaceful mind is such hard work .
Author : Romeo Seymonson