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NATURAL HIGHS OF CHILL: HOW OFTEN AND HOW MUCH?

Meditation is much like physical exercise: it is more beneficial to meditate for 10 minutes every day than to meditate for an hour once a week. Daily practice - even if it's only for a few minutes - will quickly get your mind into the habit of meditating. The more you do it, the easier it gets.

When you first start meditating, give yourself a realistic time frame. Start with at least 10 minutes every day. As your mind and body get used to that period of lime, increase it to 15 minutes and so on. There is no time limit to meditation, but see what feels best for you.

How to do It — the Basics

Try and find a quiet place where you can meditate without being disturbed. It can help to sit in darkness, as this helps the mind to settle down. Many people find meditation easiest if they do it first thing in the morning or last thing at night, when the mind tends to be quieter.

Posture

The foundation for meditation is good posture. If your body feels at ease, then your mind finds it easier to relax. Your spine should be straight but not rigid. If you sit on the floor, sit in a comfortable cross-legged position. It often helps to sit on a cushion, as this tips the pelvis forward and naturally supports the spine. Some people like to sit with their back against a wall for support.

If you prefer to sit on a chair, sitting forward in your seat helps to straighten the spine. Place your feet flat on the floor - if your feet don't reach the floor, place a cushion underneath them.

Meditation is about relaxation, so while keeping your spine straight, make sure you feel comfortable!

Breathing

Once you've found a comfortable posture, focus your attention on your breath and begin Diakath Breathing.

Focus your mind

Keep your mind gently focused on your breath, as it comes in and goes out. Bring your awareness to the place from where your breath arises. Good meditation doesn't have to mean a state completely free of thoughts. If your mind does wander, simply become aware that your focus has shifted to your thoughts and bring it back to your breathing.

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