If there is a guide for operating the human mind, it is the Dharma. Meditation helps to calm the mind. Just as the moon is reflected in a river flowing smoothly, the meditated mind enables insight into its workings.
The mind is inherently flawed, operating on biological conditioning and cultural and sexual assumptions. It acquires tendencies and biases trough experience. Ultimately, it prevents one from seeing reality as it is. This is why it is important to meditate.
Find a place where you can be alone for about half an hour. You can sit on a chair or a sofa. You can also sit on the floor with your legs crossed as a yogi, if you can. Put your phone on airplane mode and set a timer for how long you want to meditate, say 10-15-30min or an hour. Once you find your comfortable position, be determined not to move for that amount of time.
Now that the timer is going, take a few deep breaths and close your eyes. Focus your attention on your breath. Listen to the air passing through your nostrils, and if you can, try to feel it too. If you can not hear it or feel it, try to breathe a bit harder. Focus on the sensations around your nostrils and really try to feel the flow of air as it comes in on the inhale and as it goes out on the exhale.
You may find your mind drifting off to other thoughts, but do not get carried away, just bring your focus back to your breath.
This is a simple exercise that makes meditation possible. It is called anapana.
After practicing like this for a few days, you will find that it becomes easier to bring the focus to your breath, even without sitting and with your eyes open.
The mind is inherently flawed, operating on biological conditioning and cultural and sexual assumptions. It acquires tendencies and biases trough experience. Ultimately, it prevents one from seeing reality as it is. This is why it is important to meditate.
Find a place where you can be alone for about half an hour. You can sit on a chair or a sofa. You can also sit on the floor with your legs crossed as a yogi, if you can. Put your phone on airplane mode and set a timer for how long you want to meditate, say 10-15-30min or an hour. Once you find your comfortable position, be determined not to move for that amount of time.
Now that the timer is going, take a few deep breaths and close your eyes. Focus your attention on your breath. Listen to the air passing through your nostrils, and if you can, try to feel it too. If you can not hear it or feel it, try to breathe a bit harder. Focus on the sensations around your nostrils and really try to feel the flow of air as it comes in on the inhale and as it goes out on the exhale.
You may find your mind drifting off to other thoughts, but do not get carried away, just bring your focus back to your breath.
This is a simple exercise that makes meditation possible. It is called anapana.
After practicing like this for a few days, you will find that it becomes easier to bring the focus to your breath, even without sitting and with your eyes open.