Are you overwhelmed by multi-tasking at work or overloaded with information on social media, and feel like your mind is always busy and you don’t feel like taking a break, or that you can’t get rid of that vague feeling of irritation? ``Mindfulness’’ has been introduced by global companies and medical institutions as a form of mental conditioning to relieve such brain fatigue. No tools or training required. We will explain the basic steps of breathing techniques and meditation that you can practice from today while sitting in a chair.

Let go of the belief that “I have to become nothing”

The most common cause of frustration for beginners in meditation is the misconception that you have to clear your mind and eliminate distracting thoughts.'' The brain is an organ that constantly generates thoughts, so it is a natural physiological phenomenon that various thoughts come to mind when you sit quietly. The essence of mindfulness is not to forcefully eliminate distracting thoughts, but rather to simply be aware of your current state at this moment without evaluating it as good or bad. The starting line is the attitude of objectively thinking, Oh, I’m in a hurry right now.''

Posture and Anchor: Sit shallowly in your chair and focus on your breathing.

First, prepare your basic posture. There’s no need to sit cross-legged.

1. Sit shallowly on a chair, release your back from the backrest, and straighten your spine.
2. Place the soles of your feet flat on the floor and your hands relaxed on your thighs.
3. Close your eyes or stare blankly at the floor about 2 meters in front of you.

In this state, the object to which we focus our attention (anchor of attention) is ``breathing’’. Focus on the air flowing in and out through your nasal passages and the sensation of your stomach expanding and deflating.

The rhythm of the “4-7-8 breathing method” and how to deal with distractions

The 4-7-8 breathing method is extremely effective when you want to calm down tension and anxiety. Breathe in through your nose for 4 seconds, hold your breath for 7 seconds, and exhale in a long, thin breath through your mouth for 8 seconds. By repeating this cycle four times, the parasympathetic nervous system becomes dominant and the heart rate calms down. If you have a thought like What should I have for dinner tonight?'' gently label it in your mind as Thought, Thought,’’ and let it flow away like a river, then return your consciousness to your breathing. By continuing to practice, even if it’s only for 3 minutes a day, you will develop a calm core that will not be swayed by emotions.