Meditation! l Kati Rausch

Originally Published on July 29, 2018. Do you know these moments, when everything gets too much? Maybe you need meditation... Today I'll tell you about my meditation practice, and take you to one of my meditation groups in Helsinki!

As promised, here the instructions for a Vipassana or insight meditation for beginners:

You can meditate everywhere, in your home, in the park, in a quiet corner on a movie set, or in the dressing room before a big performance. 5 to 15 minutes are great for beginners. And this is how it works:

1. Find a comfortable sitting position, e.g. cross-legged, or on a chair.
Your upper body should be upright.
2. Close your eyes and breathe in and out deeply a few times.
3. Then let your breath flow naturally and concentrate fully on the feeling the of incoming and outgoing breath (the feeling at the nostrils or the sensation of the respiratory movement in the chest and abdomen).
4. Especially in the beginning, it's normal that you will be distracted by ambient noise
or thoughts the come to your mind. If that happens, be patient with yourself and gently bring your attention back to your breathing.

If you want to check out Nirodha: http://nirodha.fi/english/