Day 6 Meditation exercise

I always had problem to start meditate as I cannot sit for a long time, and few other things: I cannot breathe with diaphragm as my lower abdomen really hurts, voices from the outside makes me nervous and anxious and I could not relax. So this today exercise was totally disaster.

Could anyone who had the same problem and they solved it give me some tip what to do?
Thank you!

 

Use earplugs (made of silicon). Breathe comfortably as you wish. Not with diaphragm. Sit for as long as you can. Even 5 min is OK.

Take care.

 

Thanks Sita for answering and support!

I have trouble to relax my muscles,especially muscles in the legs, like they are from rock. Any advice on that issue?

 

There is a very good technique for relaxing the muscles. Any muscle in the body. You tense that muscle (but don't over tense it!) while breathing in, then hold the tension a few seconds holding your breath and then relax while breathing out. Repeat this 3-6 times. Tense-hold-relax. You'll feel much more relaxed after this so you can start your meditation.

 

Hi Sita,
I tried this technique and it works.
Thank you so much!