basically it goes like this:

try this: breath in and out 10x times…. count it… and try to focus completely on your breathing… experience your breath…. and try not to wander away with your thoughts…. if you wander… come back soon😉 if there is noise… also make noise with your breathing… (hum…. or breath loud) to distract yourself from the disstraction.

… but you can focus on any body sensation… pain… heart beat… whatever you want🙂

(i experienced that i could not experience heart beat / pain for a short time…)


ps: easy to understand…. that focusing on something rather quiet (like a breath) is easier in a environment without much disstraction/noise/people…. BUT!
with some exercise you can meditate always and anywhere…

i meditated on rock-festivals….

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