Being in a room alone may do the trick, but beware of sounds from adjacent rooms or from outside. A light, open room with plenty of space can aid in the meditation process, and an unkempt room can harm the process. [3] X Research source Do not try to soundproof the location. Having some exterior sounds can actually aid the process. [4] X Research source
If you have back issues, and a normal, crossed-leg position is uncomfortable, then using a chair may help you to get into the correct posture. To put your body at peace, you may have to sit for a long period of time. Ensure the position is one you can sit comfortably in for quite some time. Various meditation positions such as Half or Full lotus are also acceptable. [6] X Research source
It’s possible to become somewhat sleepy when you are really focusing on breathing. Refocus your attention to the breathing, letting your mind and concentration take control.
It may help to associate the process with simple words or phrases (e. g. full, empty, high, low) and think about them while breathing. [10] X Research source Sometimes placing a palm on the abdomen helps focus on the breathing. [11] X Research source
Think of this process as a buoy’s movement in the water. When focusing on a buoy, you notice the movement of the buoy. It floats up and down, and you hardly notice the actual water forcing the movement. [12] X Research source
The process can be free of thought, just allowing the mind to focus on the surroundings. If you’re distracted, refocus on your breathing until you can establish a calm understanding of smaller sounds around you.
