5 minute meditation method, luckadnfatenow

 

▶5 minute meditation method, luckadnfatenow

Place a cushion on the floor or sit in a chair to relax your body and close your eyes comfortably. Straighten your back and spine, pull in your chin, close your mouth naturally, and place your tongue slightly on the gums of your upper teeth. 

When breathing while sitting on a cushion, assume a comfortable posture, such as flat or lotus. Open your hands naturally and place them on your knees with your palms facing up. 

When sitting on a chair and doing meditative breathing, as a preparatory movement before meditation, lift both shoulders with all your strength and exhale, repeating the movement three times.

The sitting position is to place only your buttocks on the chair, raise your calves vertically, spread your knees shoulder-width apart, and keep your back straight. ​If the chair is high, place items under your feet so that your legs are vertical.

Place both hands with the backs of your hands facing upward, naturally unfolded, and place them on your thighs above your knees. 

​Meditative breathing focuses on inhaling and exhaling thinly and long enough that the nose hairs do not move, and breathing through the abdomen. Think of a balloon in your lower abdomen, inhale long and thin until your lower abdomen becomes convex, and exhale for as long as possible longer than the inhalation time. Ideally, the ratio between inhalation and exhalation should be about 1:2. Start by breathing evenly at a 1:1 ratio and gradually increase the length of your breathing.

Don't open your mouth. If breathing becomes uncomfortable, take a deep breath and start again.

When your mind calms down, think of something enjoyable and imagine a smile on your face. Meditate for as long as you can. To complete the meditation, open your eyes and relieve fatigue by pressing the area around your eyes with the tips of both hands. Lightly rub the bottoms of both hands about 10 times, then lightly sweep your face and the back of your neck with the warmed palms from top to bottom as if washing your face.