THE FIRST, SECOND, THIRD, FOURTH AND FIFTH DAY:
Sit comfortably and pay attention to your breathing. Try it with closed eyes. Feel the breath which enters through the nose and the exhale, when the air leaves. LET GO and for some time just pay attention to your inhale and exhale.
Now focus your attention on this feeling. Slowly you also notice how your belly and chest are rising and falling with each inhale and exhale.
Start with 5 minutes and slowly prolong it to 10 minutes (i.e. within two weeks reach the goal of 10 minutes).
NEXT DAYS:
Do everything as described above and start counting the exhales. Each time you exhale silently count in your thoughts. Up to 10. (So an inhale and an exhale is 1, next inhale and exhale is 2…)
So, maybe after 1 or 2 exhales your attention will drop and your thoughts will annoy you. You might think: this won't work anyway, it is too simple, or, why am I doing it, anyway. Our mind is active and it is normal that there are such distractions, stay calm and start focusing on counting again.
When you notice that you are thinking and not doing your exercise, STOP IT.
Don't judge yourself, don't say that you can't make it. Stop immediately and focus your attention on breathing again and start from 1. Without judgement!
It is not important to reach 10, what matters is to notice when your attention loses focus, so that after that you consciously choose to continue with the exercise, SO THAT YOUR THOUGHTS DON'T CONTROL YOU BUT YOU RATHER CONTROL THEM.
In this case you feel the breath in your nostrils again and count the exhales. It is all about giving instructions to your mind, so that you slowly become »the master of your world«.
First start with 5 and, if you are successful, you can immediately go to 10 minutes in the morning and in the evening. Set your alarm clock for 5 or 10 minutes (so that it reminds you of time passed) and be persistent.
In the beginning you will probably have to restart from 1 many times. This is completely normal.
Don't push yourself! Be gentle and patient with yourself.
This can be hard at the beginning but it will get easier and soon you will see that you can count to a far higher number, maybe 50 or 100. And your wellbeing will improve considerably. Breathing heals.
Good luck!
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