You have decided to start meditating, but you don't know how?
The first thing to do is to take a sitting posture that is conducive to meditation. This should be comfortable and relaxing for you. The following three sitting postures are particularly suitable for beginners:
If you got one, take a meditation pillow. If not, just use a blanket that you fold several times or stack pillows until they are comfortable to sit on. It is also possible to meditate on a chair.
The following three sitting postures are particularly suitable for beginners:
Sit cross-legged on your mat and then lay your legs in front of each other so that they are no longer crossed and that both lower legs and feet are on the floor, as shown in the picture. Tilt your pelvis forward, put your hands on your knees and feel the natural curve of your spine. Sit up straight and relaxed.
Sit on your mat with crossed legs, as shown in the picture, and tilt your pelvis forward. Put your hands on your thighs, feel the natural curvature of your spine and sit straight and relaxed.
On a chair
Sit on the front edge of the chair and tilt your pelvis forward. Place both feet next to each other on the floor. Feel the natural curvature of your spine, sit straight and relaxed and put your hands on your thighs.
When you have found the right seating position for you and you are sitting comfortably, focus on the inhalation and exhalation and feel how you relax. It is possible to meditate with both eyes open and closed. Sometimes it can be helpful to have your eyes closed at the beginning to relax and to open them after a while so as not to doze off.
Don't hold onto thoughts and emotions that come to you now, just let them go. It's not about not thinking anything. It is normal for thoughts to come. Especially when you come to rest you will notice that you are more aware of your thoughts. Let them come and go. Don't start thinking about the thoughts. Keep focusing on breathing.