THIS IS THE FIRST EXERCISE TO TRAIN YOUR MIND TO LET GO OF ALL DISTRACTING THOUGHTS AND TUNE IN TO YOUR INNER VOICE.
(As I mentioned, sitting down to meditate is not likely going to succeed in letting go of your blocks. This is simply an exercise to begin a process).
Sit in a comfortable chair where there are no distractions. Turn off your phone, t.v., or anything else that might cause interferring noise. Put your feet flat on the floor.
Take 3 deep breaths, exhaling slowly and long.
Now begin to notice the sensations you feel in your back as the cushion or padding behind you support your back. Stay with noticing those sensations for approximately 8 seconds.
Now bring your attention to the sensations your feel in your buttocks and thighs as the cushion or padded seat you're on supports them. Stay with those sensations for approximately 8 seconds.
Notice your breathing and heart rate.
Now notice any area in your body that is completely neutral with no sensations attached to it at all.
As you notice that, stay with it for around 8 seconds.
Now notice your breathing and your heart rate.
Now inhale through your nose and hold your breath for 4 seconds.
Exhale slowly through your mouth and hold for 4 seconds.
Repeat this breathing for 5 seconds or longer.
Try to practice this every day.