Keep in mind, even people who meditate regularly never completely clear their minds. It’s normal to have to stop and redirect your thinking to your breathing once in awhile. Do not feel like getting distracted means you’re meditating incorrectly. More advanced meditators may try to clear their minds completely but Buddha Shakyamuni warned against too obsessed with clearing the mind. [2] X Research source . Many Zen masters recognize that the safest way is to substitute all wandering thoughts in mind with one single yet powerful thought - Buddha Amitabha, as highlighted in The Amitabha Sutra (Sukhāvatī-vyūha).
There is no one size fits all rule for meditation. You may find very long meditation sessions, such as 25 minute sessions, help you relax. However, you may also find brief five to 10 minute sessions are sufficient. Experiment with different time frames until you find something you’re comfortable with.
If you can’t find a class in your area, look for guided routines online.
Your space will grow naturally with time, so do not worry if it’s not perfect right away. You will figure out what does and does not work for you as you begin meditating regularly.
If you are very flexible, try the half Lotus Position (Hankafuza) or the Full Lotus Position (Kekkafuza). The Half Lotus is done by placing the left foot onto the right thigh and tucking the right leg under your left thigh. The Full Lotus is done by placing each foot onto the opposite thigh. If either positions are painful, however, avoid using them as they can be distracting.
Tucking in your chin helps align your spine and neck.
If your jaw feels very tense, use your fingers to lightly massage your face to loosen up the muscles.
This may sound simple enough, but it’s very difficult to quiet the mind. Do not be discouraged if you struggle to focus on your breath at first. Meditation, like anything else, takes practice.
This will take some trial and error. Change what you’re doing with your eyes if you become distracted or uncomfortable. For example, if your eyes start to water when you’re focusing on a single point in the room, close your eyes. See if this helps you better concentrate on your breath.
It can help to count your breaths to regain focus.
