Do nothing meditation
Sit and stare at the wall and zone out. Let your mind drift and wander and think about whatever it wants. Sit there zoning out for 5 – 10 minutes. Repeating this practice regularly will help you, in your regular life, be used to being bored and not doing anything and still being okay.
Breathing meditation
Sit with your eyes closed or open. Focus on your breath. It can be focusing on how oxygen comes in and out your nose or mouth. Or you can focus on your stomach contracting with oxygen. Or you can focus on a point on your nose. Focus on whatever you choose (from above). When your mind wanders, gently return to your focus point. If you can, observe your thoughts, don’t supresss them, and be gentle with yourself. For example, you might think you’re bored, or want to get up and eat something, or you wonder when the meditation is over, or you wonder how many times you have to refocus on your breath. Regardless of what you think, refocus on your focus point. Practicing this consistently will give relaxation in normal everyday life.
Transcendental meditation
Choose a mantra. This could be saying “om” out loud or “relax” or “peace” or something. Keep repeating it out loud or in your head for 5 – 10 minutes. Hearing you say it aloud is very powerful for the soul. Also saying it out loud helps keep you grounded and focused, by hearing yourself outloud is occupying.
Overall, starting with any technique from 5 – 10 minutes is good. There are examples of people even meditating for 1 – 2 hours. David Goggins meditates, Steve Job used to meditate when he was alive, and of course, monks.
Enjoy! Don’t be discouraged if you hear how so many people already do it. Try it for yourself and see if you personally like it.
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