Скачать или смотреть How to Meditate as a Beginner - Meditation Guide for Beginners (animated)

Meditation can sometimes seem very complicated and difficult to learn. However that shouldn't be the case.

It has been scientifically proven to be the best exercise for keeping a healthy mind. Just 10 minutes of meditation a day, can have huge physical and mental benefits.

First: Pick a spot
Second: Set a time
Third: Correct posture
Fourth: Close your eyes
Fifth: Pick an anchor

Just place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs.
Notice how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity.
When your mind wanders, which it will, simply bring your attention back to the anchor.

The whole game is just to notice when your mind is wandering and to come back to your breath, over and over and over...And when you do that, it is a bicep curl for your brain.