Focus on your breathing and nothing else. Some studies suggest that mindfulness meditation helps people with irritable bowel syndrome (IBS), but there’s not enough evidence to draw firm conclusions. Meditation should feel natural and easy, even if that means just sitting in your car on your lunch break.
Sleep meditation will put you in the perfect frame of mind for a luxuriant rest, so just before going to sleep is the ideal time. The format of this kind of meditation is simple and alike where the teacher explicates the way your mind works during meditation procedure and then recommends the ways to assimilate this technique into your everyday life.
Then, over time your focus, concentration, and attention span improve, in addition to the plethora of other benefits mentioned above. The type of presence, connection, and attachment that comes from meditation is very important for good working experience and also to personal life.
There are some days when I miss my meditation practice altogether, and that’s OK. I just try not to miss more than one day in a row because I can feel the shift. If you are finding yourself looking down, shoulders hunched and breathing very shallow breaths, then you’ll probably notice a low mood and restless mind state.
You don’t have to get personal instruction, but it’s important to at least read a book on Meditation Benefits to get detailed instruction on the practice, preferably various forms of meditation you can use throughout your life and for various purposes (focus on one at first though).