It's good to start by choosing a quiet place, take a few minutes (5-10 minutes) and focus on your inhalation and exhalation, the physical sensations caused by breathing. Do not wait for any special sensations and effects, repeat the exercise daily. It is advisable to read one of the popular books on meditation (for example, "10 minutes a day ..." by Andy Paddicomba or "How to turn on mindfulness" by Rohan Ganatileik). You can also try using the HeadSpace app in Russian for Android, which provides guidance for beginners and audio meditation in the form of step-by-step instructions. Also, audio meditations HeadSpace in Russian is on the site. The key to success is to treat mastering meditation as mastering a new skill - rollerblading, alpine skiing, or cycling. Do not strive to "shine" the first time, calmly repeat over and over again - and then success is inevitable! It is impossible to read the instructions 5 times, repeat the exercise 20 times, and not learn. Strength in constancy. The only way not to learn is if you stop trying.
On this topic, I recommend the book "Simple Words about Mindfulness". Author: Henepola Gunaratana. Now I am learning the basics of meditation on it.
"the answer is 140 signs, yes"
If you are fluent in English, then there is a good meditation course, where theory and different preconceived opinions are analyzed, and practical lessons are given. Plus there is a forum where you can ask your questions. www.coursera.org
First, you need to choose a time and place for meditation. The body should be relaxed during meditation, so it is necessary to warm up the neck, shoulders, arms, lower back, legs.
The best time for meditation under modern conditions of life is early in the morning. You need to meditate every day, preferably at the same time. The duration depends on your level of concentration. For beginners, 5-10 minutes practice is also suitable. Further and for 30/60 minutes, or even for several hours. The environment around should be calm in order to protect the mind from external stimuli. But you shouldn't plug your ears.
Choosing a comfortable pose. The back must be straight for proper breathing. It is very important that you feel comfortable while meditating, so try to find the most comfortable position for yourself. Traditionally, meditation is practiced sitting on the floor (rug) in the lotus position, or in the half-lotus position. If your legs, hips, and lower back are not very flexible, then the lotus position can cause your lower back to arch backward, interfering with the balance of your torso. To do this, place a pillow under you and choose a posture in which you can easily maintain balance and are able to sit upright and straight.
The most basic and universal meditation technique of all, breathing meditation is a great way to start practicing. Pick a point above your navel and concentrate your mind on it. Pay attention to how your ribcage goes down and up as you breathe. Don't act consciously to change the pace of your breathing, just breathe freely. If your main problem is the mind, which is constantly distracted during practice, then concentrate on the belly area. Observe how it rises and falls, what sensations are present between inhalation and exhalation. Some teachers believe that observing these very sensations "ground" your mind. But if your problem is rather drowsiness, lethargy during practice, then you better concentrate on the sensations in your nostrils.
In the beginning, most likely you will be constantly distracted by thoughts, and this is normal. Your task at this time is to gently turn your attention back.
Try to focus only on your breathing. Do not “think” about your breath and do not give it any assessment (for example, that the last breath was shorter than the previous one, and so on), just try to be “aware” of the breath. When you notice that you have begun to think about something, just calmly return your attention to the starting point.
It is very easy to lose track of time during meditation. Therefore, select a quiet timer for timing. If the timer is too sharp, you may be distracted by waiting for the signal.
Meditation, practiced for a long time, will show excellent results and is worth continuing. Benefits include: increased awareness and mindfulness, reduced feelings of stress, a calmer and more relaxed mood, improved memory and concentration, andalso an increase in gray matter (brain cells) in different areas of your brain.