I'm trying to learn how to meditate and am struggling to maintain focus and block distractions. Give me some tips on how to get into a regular meditation practice that I can do in the morning before work. Don't include tips that require me to go outside.
system
main yah jaanane kii koshish kar rahaa hum ki dhyaan rakhen or dhyaan kendrit karne or vikarshanon ko block karne ke liye sangharsh kar rahaa hum.mujhe kuch suzav den ki kaise ek niyamit dhyaan abhyaas main shaamil hone ke liye jo main kaam se pehle subah kar saktaa hum.un yuktiyon ko shaamil na karen jinke liye mujhe baahar jane kii aavashyaktaa he.
user
subah ke dhyaan ke dauraan dhyaan kendrit karne ke tareeke seekhney ke liye yahaan kuch upyogi suzav die gaye hai!

1. chota shuru karen or nirmaan karen
yadi aapako apane puure dhyaan main dhyaan kendrit karne main pareshaani hoti he, to keval do yaa teen minute se shuru karen.ek baar jab aapkaa sharir or man dhyaan kii bhaavana ke liye abhyast ho jaataa he, to shanti banaae rakhana aasaan ho jayega.dhire -dhire nirmaan karen, har hafte ek yaa do minute jodna.aap ek timer bhi set kar sakate hai taaki aapako is baat par dhyaan kendrit na karnaa pade ki yah kitne samay se he.

2. hong-saau takanic kaa upyog karen
hong-saau takanic karne ke liye, apane pairon ke saath puri tarah se sidhaa baithen.dhire -dhire aath kii ginati ke liye shwaas len, or phir dhire -dhire ek hi ginati ke liye saans choden.apni shwaas ke dauraan, apane sir main "hong" kahen.prayek saans chhodane par, apane sir main "sau" kahen.ekaagratha or dhyaan kendrit karne ke liye chah baar doharaaen.

3. aaraam par dhyaan den
sahi mudra banaae rakhane kii koshish karne ke bajaay, ek aisi sthiti chunane kii koshish karen jo aapke liye aaramdaayak ho.simit vikarshanon ke saath ek jagah khojein jahaan aap shanti se mahasoos kar sakate hai.yadi aap adhik sahaj hai yaa apni ankhen khuli rakhte hai, to yah thik bhi he.

4. kishmish kaa seven karen
adhyayanon se pataa chalata he ki lagbhag aadha cap kishmish khaane se, jisamen boron hote hai, focus or atenti ko behatar banane main madad kar sakate hai.

5. ek nirdeshit dhyaan kaa prayaas karen
nirdeshit dhyaan aapako focus banaae rakhane main madad kar saktaa he or aapako kuch dene ke liye kuch dene ke liye kuch pradaan karke vikarshanon ko samaapt kar saktaa he, jo aapke abhyaas se sambandhit he.

6. yearplag kaa upyog karen
yearplag baahar ke shor se vikarshanon ko khatm karne kaa ek shandaar tarika he.shor-radd karne vaale headphone yaa safed shor shor vikarshanon ko dur karne kaa ek or tarika he.

mujhe bataaen ki kya aap koi or suzav chaahate hai, yaa yadi aap chaahate hai ki main yahaan soochibaddh kisi bhi vichaar par vistaar karun!
assistant
<|system|>
</s>
<|user|>
main yah jaanane kii koshish kar rahaa hum ki dhyaan rakhen or dhyaan kendrit karne or vikarshanon ko block karne ke liye sangharsh kar rahaa hum.mujhe kuch suzav den ki kaise ek niyamit dhyaan abhyaas main shaamil hone ke liye jo main kaam se pehle subah kar saktaa hum.un yuktiyon ko shaamil na karen jinke liye mujhe baahar jane kii aavashyaktaa he.</s>
<|assistant|>
subah ke dhyaan ke dauraan dhyaan kendrit karne ke tareeke seekhney ke liye yahaan kuch upyogi suzav die gaye hai!

1. chota shuru karen or nirmaan karen
yadi aapako apane puure dhyaan main dhyaan kendrit karne main pareshaani hoti he, to keval do yaa teen minute se shuru karen.ek baar jab aapkaa sharir or man dhyaan kii bhaavana ke liye abhyast ho jaataa he, to shanti banaae rakhana aasaan ho jayega.dhire -dhire nirmaan karen, har hafte ek yaa do minute jodna.aap ek timer bhi set kar sakate hai taaki aapako is baat par dhyaan kendrit na karnaa pade ki yah kitne samay se he.

2. hong-saau takanic kaa upyog karen
hong-saau takanic karne ke liye, apane pairon ke saath puri tarah se sidhaa baithen.dhire -dhire aath kii ginati ke liye shwaas len, or phir dhire -dhire ek hi ginati ke liye saans choden.apni shwaas ke dauraan, apane sir main "hong" kahen.prayek saans chhodane par, apane sir main "sau" kahen.ekaagratha or dhyaan kendrit karne ke liye chah baar doharaaen.

3. aaraam par dhyaan den
sahi mudra banaae rakhane kii koshish karne ke bajaay, ek aisi sthiti chunane kii koshish karen jo aapke liye aaramdaayak ho.simit vikarshanon ke saath ek jagah khojein jahaan aap shanti se mahasoos kar sakate hai.yadi aap adhik sahaj hai yaa apni ankhen khuli rakhte hai, to yah thik bhi he.

4. kishmish kaa seven karen
adhyayanon se pataa chalata he ki lagbhag aadha cap kishmish khaane se, jisamen boron hote hai, focus or atenti ko behatar banane main madad kar sakate hai.

5. ek nirdeshit dhyaan kaa prayaas karen
nirdeshit dhyaan aapako focus banaae rakhane main madad kar saktaa he or aapako kuch dene ke liye kuch dene ke liye kuch pradaan karke vikarshanon ko samaapt kar saktaa he, jo aapke abhyaas se sambandhit he.

6. yearplag kaa upyog karen
yearplag baahar ke shor se vikarshanon ko khatm karne kaa ek shandaar tarika he.shor-radd karne vaale headphone yaa safed shor shor vikarshanon ko dur karne kaa ek or tarika he.

mujhe bataaen ki kya aap koi or suzav chaahate hai, yaa yadi aap chaahate hai ki main yahaan soochibaddh kisi bhi vichaar par vistaar karun!</s>
