Sounds like the first class was ok for you. If you follow my lessons the synesthesia might not even be an issue. Can you tell me more about the synesthesia? I'm not really familiar with it, I'll try to think of ways to help you.
Yeah, I'm making it super super easy on purpose so anyone can do it, I think everyone in this thread should do follow along. Even if you already meditate, I'm going to do a lot of cool stuff that you haven't done before. And it will all fit into 2 minute meditations so you can definitely make time for it. If you're lazy(as depression often makes you) you can do it standing, sitting or even lying down. If Miyamoto was going to make a meditation program, this is what he would come up with
Also, if you are participating, can you please post saying so, it'll encourage others to take part and making a public statement will help keep you motivated. Any other feedback or reviews of how you are getting along are also appreciated(you can post or even pm me if you like)
Lesson 2 (30 seconds of meditation)
The first class was an introduction to correct breathing. This will build on that but first as preparation I want you to first tense up your entire body. You don't need to tense it too much(doesn't have to be painful) but the key is to tense all of it. Quickly scan your body, scan your legs and feet(and toes) make sure they're tensed, scan you torso and back and make sure it's tensed, scan your arms and hands make sure they're tensed, scan your neck and head make your it's tensed. Close your eyes and squeeze them a little and also tense your face a little. Tense everything for say 5 seconds and then release and relax your body.
Then you're gonna start your breathing. Breathing is a skill and we're working to improve it. In the first class you learned to breath deeply and fully by breathing all the way into your belly. This time we're gonna focus on breathing as smoothly as possible. When you finish running a sprint your body is starved of oxygen, it goes into panic mode, you breathe in sharply and start panting, you push each breath out rapidly. We're trying to achieve the opposite, we're trying to be relaxed. When you breath in there's not a sudden intake of breath, there's a smooth acceleration in your breathing in.
After you have filled your lungs you then start to breath out. I want you to make the transition as smooth as possible. When you start to breath out, it's not like you push your breath out, it's more like you are letting your breath out. Breathing in takes effort, breathing out is more a release. When you breathe out, I want you to breathe out for twice as long as you breathed in. So the rate of the airflow is half of the inbreath. This requires some conscious control and slowing it down and keeping it smooth. At the same time with each outbreath also try to relax your body a little more.
Do 3 or 4 breaths, try to make each breath a little longer and smoother than the last. And each time you breath out relax your body a little more. That's it. Long explanation, but it all fits into 30 seconds or so
