2 Answers

  1. Set the timer for ten minutes. Make yourself comfortable in a quiet, comfortable room. Close your eyes and breathe slowly and deeply. Focus on the flow that passes to and from your lungs. You can repeat to yourself, respectively, “inhale”- “exhale”. Extraneous thoughts will constantly “climb” to you, distracting you from tracking your breathing. Your task is to drive them away and return to him. With highly intrusive thoughts, sometimes it helps me to mentally raise my inner voice, then the extra thought disappears. After ten minutes of this concentration, it is much easier to focus on a more important activity than tracking your breathing.

  2. Here it would be worth clarifying the concentration on what is necessary. If on the very breath, pranayamas are perfect. Just do not get too carried away with the duration, and even before passing out, the path is not far.

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