At home, you can sit cross legs on flat, on a small cushion under the bottom to avoid falling backward or sitting on the coach; where you can have enough quiet and uninterrupted time. Practice daily five to ten minutes in a quiet place. Straighten your body like a feeling of direct force pulls from the head to make upright; then let the body relax in a straight position. Practice some of these exercises of observing. There are people practice meditation for the first time, a lot of thoughts jump out and disappear. It is normal because this is a normal function of the mind. Do not worry, just identifying and naming the thoughts of past, future, positive, negative, nonsense, selfish. After recognizing and naming, thought cannot be self-sustaining, thoughts only sustain when we let ourselves breed and chase the thoughts. Just recognize and name the thoughts then come back to the observing. Practice each of these exercises from five to ten minutes. Whenever you want to stay focus, you can practice observing one of the following exercises.
Exercise 1: Observe the relaxation of whole the body.
Stop the thinking process; observing the comfort, relaxation, and lightness of the body. Just breathing in and breathing out with the observing. Practice for at least three to five minutes.
Exercise 2: Observe the breath.
Observe the breath in and out, inhalation and exhalation through the noses. Just recognize and observe the breath, do not try to control or adjust the breath. Observing, watching the breath, sensing the path of the breath. Feel the moving of the chest and abdomen when taking a breath. Practice for at least three to five minutes.
Exercise 3: Count the breath during meditating
With the position of sitting for meditation, breathe in count one, breathe out count one; next breath, breathe in count two, breathe out count two. Then breathe in count three, breathe out count three. Do count less than five and do not count more than ten. When count to ten, we can count back from one. Practice for at least three to five minutes.
Exercise 4: observe the lower abdomen
Observe the lower abdomen when breathing. Breathe in with the observation of moving of the lower abdomen and exhale the observation of moving lower abdomen. Watching the rising and falling of the lower abdomen. Practice for at least three to five minutes.
Exercise 5: Observe the lower body in meditating
Observe the lower body when breathing. From the chest down, observe and sense the sensations of the hands, feet, and abdomen. Just observe the parts of the body; just realize the sensation of that lower part. Observe them as empty space cavity moving with the breath. We can feel joy with a sense of lightness and empty. Practice for at least three to five minutes.If when you observe the body, thoughts appear, this is a normal function of the mind. Just realize the thoughts, do not follow thoughts. Come back to observe the breath. There are people first-time practice meditation, a lot of thinking jump out because of normal function of mind, do not worry, just identify and name the thought like past, future, positive, negative, nonsense, selfish. After naming, thinking cannot be self-sustaining. Just recognize and name the thoughts, then come back to observe the body and the breath. This is the characteristic of mind. Understanding the mind, we can control the power of the mind.
Exercise 6: identify the thoughts that appear from the top of the head
It seems like there is a small brain at the top of the head to observe the thoughts appear in the head during meditating. Sitting in meditating position, just observe the thought appear in the head. Identifying and naming thoughts. Just identify, do not follow thoughts. Thoughts will appear and disappear constantly and out of our control. There are some people doing this exercise have a thousand thoughts in just ten minutes of meditating. With the time of practicing, the mind will reduce the habit of jumping around with thinking, and you will know the way to cut off thoughts, over time the mind will calm down. People practice meditation can gain the power of concentration.It is the mark of an educated mind to be able to entertain a thought without accepting it. AristotleUnderstanding gained by meditation, people can realize that we are wrong when totally believing, clinging to the old thought and protecting the old assumption. Clinging and attaching to previous emotions and assumptions is like covering the eyes with gray clouds. We consciously do not realize that our attachment to constantly changing things cause misery ourselves. With attachment to the previous assumption, we are blind to real facts, and good opinions; moreover, we anger to good but different opinions. Anger is another gray cloud covers our eyes. Many gray clouds of attachment and anger compound day by day into a thick black cloud. Because of attachment and anger, we ourselves make us like blind unconsciously. Looking back at our experiences, we will realize a lot of smart people became blind to the obvious truth when they were angry; their perceptions about facts have distorted. Detachment with any assumptions and detachment with any emotions are some of the ways that great scientists, entrepreneurs, politicians, and people use to do to get the real fact, real knowledge from experiments and events.By practicing meditation, we can get a better understanding of our mind and our ignorance. We realize the problems we have are not the real problems, they the products of our expectation, our anger, and our ignorance. Understanding makes us more open to different opinions and ideas. We have to remove all assumptions before coming to the situation, we have to listen more, and create open conversations to get understanding. We need to contemplate to create the blueprint of our life first before taking massive actions. We need to find out our talents, strengths, love, and missions. With vivid vision, big goals, principles, values, compassion, serving heart, and persistence, individuals and organizations can achieve far more success than the ones without; these are not only the guiding stars but also the effective tools to direct our mind. Vision, goals, principles, values, compassion are the constants in the changing life; great men always remain constant to these. These are the effective tools for us to win over the self, the ego.If when you observe the body, thoughts appear, this is a normal function of the mind. Just realize the thoughts, do not follow thoughts. Come back to observe the breath. There are people first-time practice meditation, a lot of thinking jump out because of normal function of mind, do not worry, just identify and name the thought like past, future, positive, negative, nonsense, selfish. After naming, thinking cannot be self-sustaining. Just recognize and name the thoughts, then come back to observe the body and the breath. This is the characteristic of mind. Understanding the mind, we can control the power of the mind.
Van Duy Dao, AWAKEN YOU WONDERFUL WE: “The secret of one-page table reveal all the real causes of all phenomena and problems:Most phenomena, physical problems, mental problems, social problems and how to solve them: Ability, Autoimmune diseases, Belief system, Gut feelings, Hysteria, Learning, Learning difficulties, Mental problems, ADHD, Alcohol use disorders, Anxiety disorders, Autism, Behavioral disorders, Depression,…”https://www.amazon.com/Awaken-you-wonderful-phenomena-problems/dp/1549843524