To start meditating, sit comfortably, take a deep breath and follow the rise and fall of your breath for a minute or two. If your thoughts seem louder at first, that is normal. The five steps are below.
What you will find in this video
If your thoughts feel louder when you try to meditate, that is normal. Meditation means noticing your mind. Thoughts are like passing clouds, and they come and go on their own. When we allow that process without judgment, we can settle into calm.
This practice comes from a Great Energy workshop on effortless awareness. Here is the simple way to try it at home:
- Sit comfortably and take a deep breath.
- Focus on the gentle rise and fall of your breath, or on the energy in your body.
- When thoughts arise, and they will, notice them and let them go.
- Gently return to your focus, smiling at the process.
- A beginner can start with just a minute or two of following the rise and fall of the breath, then let the practice grow.
Questions people ask
Why do my thoughts seem louder when I try to meditate?
This is normal. Meditation is about noticing the mind, and thoughts come and go on their own like passing clouds.
How long should a beginner meditate?
A beginner can start with just a minute or two of following the rise and fall of the breath, then let the practice grow.
What should I do when I notice I am thinking during meditation?
Notice the thought, let it go, and gently return your attention to your breath or the energy in your body. Smile at the process.
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