No need to meditate. Instead learn a simple two minute practice called FGCB (fixed gazing and conscious breathing) and a three minute practice called Deep crossing energy movements (DC). Learn these two from the following links so that you are able to do it without watching the video and then I will tell you how often and how long to do it.
Selvan Srinivasan · 1y
What are some breathing exercises for beginners who struggle with focusing on their breath while meditating?
Do this for just three minutes and see if it helps. Sit on a straight back chair with feet flat on the floor, the entire soles of the feet from tips of the toes to the heels firmly contacting the floor. Keep your back erect, you may place a cushion behind your back for support if required but do not lean back on an inclined backrest of the chair. Let your head be held straight, neck straight, shoulders square and relaxed. You may tilt the head very slightly downward to gaze at a point on the floor in front of you a few feet away from you. Keep your eyes fixed on that spot for the three minutes without moving your eyeballs. Allow your eyes to be half open and half closed and hold that spot in a gentle gaze and not a stare. You are not looking there to see something but simply holding that spot in a gentle gaze. Exhale with a loud sigh from your mouth and use gentle effort to empty your lungs as far as possible without straining too much. Then relax your body and allow the inhale to happen effortlessly and soundlessly through your nostrils. When you sense that the inhale is over, do not put any further effort to breathe in but repeat the exhale from the mouth with the sound and gentle effort. I call this conscious breathing. Effort only for the out breaths and allowing in breaths to happen effortlessly. This entire process is called FGCB or fixed gazing with conscious breathing. You may set hourly reminder alerts on your smartphone and repeat this 3 minute FGCB every hour throughout the day today and see how it helps with calming your mind. This is a powerful grounding practice and you can do this even when you are driving and waiting for the red signal to turn green. Allow any such interruptions in your day to remind you to come back to the practice of FGCB repeatedly. For more information and plenty of free resources to aid with the practice of meditation and deep healing, please visit my website.
Selvans Deep crossing: https://youtu.be/qq6iKZquuVI
Here is your instructions for how to practice. First begin with a minute of FGCB and then do the DC very slowly and very gently even as you continue staying with FGCB. After doing DC stay for a minute more simply with FGCB. Repeat this practice once every two hours for two weeks. Start with this practice immediately upon waking up in the morning before doing anything else mentally or physically. Do it the last thing before going to sleep and after that don’t do anything else except sleep.
Let me know if you feel healed from your disease after two weeks of consistent practice.