Meditation requires you to focus on the breathing patterns and stabilizing the mind towards attaining inner peace. To master the art we need to concentrate on the breath, not because there is anything special about it, but because the physical sensation of breathing is always there and you can use it as an anchor to the present moment. Throughout the practice you may find yourself caught up in thoughts, emotions, sounds—wherever your mind goes, simply come back again to the next breath. Even if you only come back once, that’s okay.
Simple Meditation Practices
Sitting Position – Find a spot that gives you a stable, solid, comfortable seat. it is very important how you sit, as it will effect your concentration.
Leg Posture – Cross your legs comfortably in front of you, or you may also use a cushion. If you sit on a chair, rest the bottoms of your feet on the floor.
Sit Up Right—An upright position is required to sit in the correct position. Make sure you don’t stiffen. Your spine has natural curvature. Let it be there.
Arm Positioning – Situate your upper arms parallel to your upper body. Rest the palms of your hands on your legs wherever it feels most natural.
Eye Lids – Drop your chin a little and let your gaze fall gently downward. It’s not necessary to close your eyes. You can simply let what appears before your eyes be there without focusing on it.
Feel your breath – Bring your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest.
Keep your focus – Inevitably, your attention will leave the breath and wander to other places. Don’t worry. There’s no need to block or eliminate thinking. When you notice your mind wandering gently return your attention to the breath.
Connect with your heart and soul – You may find your mind wandering constantly—that’s normal, too. Just relax and pay attention. Try feeling your inner soul and feel your heart beat Come back to your breath over and over again, without judgment or expectation.
Coming back to the physical world – (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels light now. Notice your thoughts and emotions.
Meditation is the process of connecting with your inner soul. Anyone can mediate, you just need to follow the correct the path and master the Art.