| The basic instructions could hardly be any more | | | | posture straight. If you can not go the full 20 |
| simple. Getting good at it, however, will take time | | | | minutes without supporting your back with the |
| and practice, as would most any useful skill. | | | | chair, then lean back, but try to sit up straight, a |
| If you are reluctant to learn to meditate because | | | | little longer each day, until you can make it |
| you think it is a religious act and you are an | | | | through the whole meditation. |
| atheist, or it is not part of your religion, you can | | | | Alright, let us begin: Inhale from the bottom of |
| relax. Meditation is only religious if you use it that | | | | your lungs and feel the air go all the way down, |
| way. On its own, it is a way of quieting the mind | | | | making your belly expand. Continue inhaling as you |
| from either outside stimuli like radio and television, | | | | feel the middle and then the top of your lungs |
| or conversations with others; or in the rare times | | | | fully expand. At that point, start to slowly & |
| when none of that is going on, stopping the | | | | steadily release the air, from the top of the lungs, |
| internal dialogue you have with yourself. | | | | then from the middle, and finally from the |
| Before you ever start meditating, find a 20 | | | | bottom, where you will flex you stomach |
| minute block of time you can set aside daily that | | | | muscles, inward, to completely empty your lungs. |
| you will not be disturbed. Inform everyone you | | | | Release the muscles and start the process over |
| live with, that you are unavailable, every day, at | | | | again. Count to four, silently, each time you exhale |
| this time. | | | | as well as inhale. |
| Turn off all phones and outside stimuli. If you | | | | Your complete focus is experiencing your |
| meditate while lying down, you can fall asleep | | | | breathing and your counting. Breathe rhythmically |
| very easily, so sit in a chair. Sit with straight | | | | & slowly. The only thought should be on your |
| posture, with your hands, palm side down, resting | | | | breathing and counting, so as thoughts come in, |
| above your knees. | | | | gently release them & refocus on your breathing. |
| Totally release your stomach muscles, because | | | | As dead simple easy a concept as this is, you |
| you will be inhaling to the bottom of your lungs | | | | may be amazed at how often your thoughts will |
| for a change. Rest your belly on the top of your | | | | interrupt you. Each time, just refocus. Your |
| thighs. You neck muscles will keep your head held | | | | focusing skills will gradually, steadily improve. You |
| normally and your back muscles will keep your | | | | now know how to do meditation. |