- Find a quiet place to sit comfortably with your back straight and your feet flat on the floor.
- Close your eyes & take three deep breaths. Clear your mind of any thoughts.
- Resume normal breathing through your nose. Experience the feeling of air going in through your nostrils and out again.
- Concentrate on this sensation. If a thought, a sound or something uncomfortable distracts you acknowledge it, let it go and return to your breathing.
- Keep clearing your mind as you bring it to rest.
- Once thinking has subsided you will be free to listen without the distractions of the monkey mind.
Insight will arise spontaneously. Note and continue breathing. You may also have a question that your self can answer. Keep the thinking mind still and let your awesome self do its thing.
If thinking thoughts or other distractions arise (what are you having for dinner?) acknowledge and park them
Return the thinking mind to rest. Turn your attention back to your breathe.
Beginners can do this for 3-5 minutes. As time goes on you can increase the amount of time you spend doing this. Even a few minutes everyday comes with a wide array of tangible benefits.
– makes you strong and increases your confidence
– enables self knowledge – find out what YOU need by building this connection to self
– increases creativity, intuition, inner direction and mindfulness
– decreases anxiety, stress and stress related illnesses including tension headaches, ulcers, joint problems and sleeping problems
– increases cardiovascular health
– improves immune system, energy and overall health
– increases serotonin production (the hormone responsible for making you feel happy)
– promotes healing and rejuvenation
– increases emotional stability & self awareness
– helps regain balance after being angry, frustrated, confused or unable to express your emotions
– increases memory, focus, concentration, clarity and sharpness of mind
– increases tolerance and patience
– increases connections in the brain and with the world promoting feelings of joy, peace and well being
There is a force within, which gives you life – seek That.
In your body lies a priceless gem – seek That.
…if you want to find the greatest treasure
Don’t look outside, look inside, and seek That.
Jalāl ad-Dīn Muhammad Rūmī (really excellent 13th Century Persian poet)