Meditatia in 3 pasi

WHY YOU REALLY NEED TO QUIET YOUR MIND (AND HOW TO DO IT)
MEDITATION IS AN UNDERAPPRECIATED PRACTICE, ESPECIALLY IN A HIGH-STRESS WORKPLACE--BUT THAT'S WHERE IT'S NEEDED THE MOST. HERE'S HOW TO QUIET YOUR RACING THOUGHTS.
BY STEPHANIE VOZZA

http://m.fastcompany.com/3026898/work-smart/why-you-really-need-to-quiet-your-mind-and-how-to-do-it

1. Get into a good position.

Take a deep breath and sigh it out. Sit comfortably and relax your body as much as you can. “We have these visions of needing to have a full lotus position,” Davich says. “It’s not necessary.”

2. Get in touch with your breathing.

Close your eyes and find the place in your body where you feel your breath most prominently. Davich says it could be your abdomen, diaphragm, or under your nostrils. Start to focus your attention in a gentle way to your breathing--this will be your anchor point.

3. Detach from your thoughts.

Within a few seconds, distractions like thoughts, body sensations, or images will start to bubble up. Realize that this is normal and gently return to the anchor point. Continue this for eight minutes. To keep track of the time and set the tone, you can use an app, such as Davich’s Simply8 or Buddhify.

Davich says most people find morning to be a quiet and convenient time of day to meditate. Others do it before bed, to help them sleep. You could meditate during your lunch break or any other time that works for you.

There is just one rule: “Keep a daily consistent appointment with your mediation practice, just like brushing your teeth,” he says. “It’s a wonderful tool to help put space between you and the world’s distractions.”