The most effective and beneficial practice is to return back to presence in your body and in the here and now using FGCB repeatedly throughout the day.
FGCB can be practiced just for one minute or even for thirty seconds. Returning back to this practice repeatedly and very often is more useful than sitting for longer periods occasionally.
It is good to sit for a longer meditation session of 10 to 15 minutes once in the morning and once before bedtime. All the others can be 30 seconds to three minutes repeated every half hour or as often as possible. We can set reminder alerts for this on the smartphone.
We can also set certain cues such as, an intention to practice FGCB for 30 seconds every time we get a text message before viewing it. For people who drive a lot, every time they need to stop at traffic lights or traffic jams.
You can learn FGCB from the following article.
Humanity “THE BEST RELIGION” · December 20, 2022
Can someone who has never been able to meditate learn to practice meditation and benefit out of it?
Yes anyone can practice meditation. It is quiet simple actually. You only need to learn when you have to ‘do’ something. Meditation is a practice of ‘non-doing being’. You need to choose not to do anything and this entails a process of unlearning rather than learning. When I say activity, I am referring to mental activity not physical activity. Just do the following for one to three minutes and see what happens. Your first tool for an effective meditation practice – Focused Breathing and Conscious Breathing – FGCB This is FGCB or Fixed Gazing and Conscious Breathing. Simply take a few minutes to be with this practice several times during the day for a few days. It would be even more helpful if you can practice three minutes of gentle body movements called Deep crossing after the FGCB and continue with the FGCB while doing this. It is demonstrated in YouTube video linked below. Selvans Deep crossing: https://youtu.be/qq6iKZquuVI After several days of the above practice, listen to the following guided meditation audio and sit with a short practice of 5 minutes open eyes meditation. Sit for the meditation after doing deep crossing. Selvans Guided Meditation – Witnessing the four simultaneous activities: Selvans Short Meditation – Witnessing The 4 Simultaneous Activities If you want to go further, you may use the other longer closed eyes meditation audios in my SoundCloud profile to progressively practice with meditation. My recently published book is a good guide to take the reader through a handholding process of mentoring. You can read more about the book and find the link to buy it in my website below. Another option is to enrol for my online mentoring program called Awareness Journey. Read about it and find the links to my SoundCloud and YouTube profiles on my website homepage.