Meditation is a process or practice of taming the mind. You sit on the floor or a chair or even lay down, although it is easier to fall asleep that way and meditation is not sleep. Meditation is also not supposed to be just thinking. Someone meditating for 5 minutes completely aware of their mind body soul will gain more then someone meditating in thought for an hour. But it is all practice and you have to start somewhere so don't give up because you can't stop thinking.
You can begin by sitting with stillness and emptiness. Your straighten your spine close your eyes or allow them to remain slightly opened to stay fully awake. You can put your tongue to the roof of your mouth so that you can go with out swallowing. You can also look inward to focus and stimulate your third eye or pituitary gland. Begin to let go , let go of your day your worries your excitements and just be in the present moment. If you feel frustrated and have the urge to move either try to find the inner tension and get to the root of it by understanding that this is all we are given as humans the power to just be, all the other problems worries fears are all just made by the mind through endless thought.
But if you feel really tense and need to move you can slowly open your eyes and move around in place. Another thing you can do is practice basic tai chi exercises or just find a way you like to move to relax your self and get back to stillness.
While you meditate you can also try different breathing techniques.It is important first to breath with your abdomen and if you take deep breaths to slowly expand the abdomen then slowly up wards toward your chest in a fluent motion.
_In through the nose , filling your abdomen up to your chest with air slowly while counting to 7 . Hold for just a moment then exhale through the mouth for 7 seconds. Then hold for another moment.
_Breath in through your nose ,out through your nose. Out through your nose out thought your mouth. Out though your mouth out and then out through your mouth again.Then breath out through your mouth then out through your nose.
-In through your mouth 4 seconds hold 5 seconds, out through your mouth 4 - 6 seconds.( You can make any one that fits you best)
-Breath in while saying in your mind so and out while saying hum. (It means i am, or i am that , i myself or he, is i. Spelt 'soham).
Mudras and Mantras
This is a mudra for complete balance.
Ksepana-Sprinkling the nectar immortality. Also for the third eye.
Vitarka-Sign of the wheel of law. Intellectual disscussion.
Karana-Gesture to expel demons.
Uttarabodhi-Placed above the head and is known as the gesture of enlightenment.
Jnana- Held at the chest .Gesture of teaching and also knownfrom the wheel of law.
Om Mani Padme Hum- sanskrit
Om mani peme hum- tibetan
Soham -So hum
Fa Ra On