Early mornings usually work well because you have not begun your daily routine, and the likelihood of the house still being quiet is greater. Late night is another option because your mind starts to settle down and your body begins to relax, primarily because you’ve finished doing all of the things that you had to do for the day.
A quiet space in your house that’s separate from the other areas in your house will work. Parking and sitting in your car at a quiet location is another option. Consider going on a retreat, where you can have an extended period of peace for several days.
If necessary, take a few minutes to do some light stretching to release muscle tension in your body. Taking a few deep breaths is a common relaxation technique, which increases the level of oxygen to your brain, enabling you to relax better.
You may choose to sit on the floor, sit in a chair, kneel on the floor, or lie down. If you choose to sit in a chair, make sure that you sit upright with your head, neck, and torso aligned. Your lower body should also be in a comfortable position. If you’re sitting on the floor, it helps to cross your legs if you can. Putting your hands on your knees or thighs usually works well. Tell your body that it’s going to sit still and completely motionless except for breath no matter what.
Shutting your eyes limits the potential of bright light to keep brain activity stimulated.
You can start with a statement like “I’m not worried about anything right now. I just want to have a moment without unnecessary thoughts. " But you may need to repeat that statement a few times while taking deep breaths. Whenever your mind starts to wander, try mentally counting down.
Listen to your breath. Inhale and exhale naturally. Don’t try to manipulate your breathing pattern. Allow yourself to feel the air moving in and out of your nose.
Be present in the moment. By practicing the awareness of your stillness, it can help you to remain still. If you hear a distracting sound, just try to quickly refocus on your breathing. When a physical sensation comes, such as an itch, try to avoid responding to it while you are being still.
Having a picture of a tranquil setting may be helpful. Allowing your senses to come into your visualization experience works as well.
