For this meditation we focus on the breath. The physical sensation of breathing is always there and you can use it as an anchor to the present moment. Throughout the meditation practice you may find yourself caught up in thoughts, emotions, sounds - wherever your mind goes, simply come back again to the next breath. Every time your mind wanders - come back to your breath.
Sit comfortably. Find a spot that gives you a stable, solid, comfortable seat.
Notice what your legs are doing. If on a cushion, cross your legs comfortably in front of you. If on a chair, rest the soles of your feet on the floor or a block.
Straighten your upper body—but don’t stiffen. Your spine has natural curvature. Let your back be straight but soft.
Notice what your arms are doing. Situate your upper arms parallel to your upper body. Rest the palms of your hands on your legs wherever it feels most natural.
Soften your gaze. Drop your chin a little and let your gaze fall gently downward. If you are comfortable, close your eyes. If you would rather - just lower your gaze. You can simply let what appears before your eyes be there without focusing on it.
Feel your breath. Bring your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest. In and out.
Notice when your mind wanders from your breath. Inevitably, your attention will leave the breath and wander to other places. Don’t worry. There’s no need to judge or worry. When you notice your mind wandering gently return your attention to the breath.
Be kind about your wandering mind. You may find your mind wandering constantly and actually, that’s normal. Practice observing your thoughts without reacting. Just sit and pay attention. Breathe in and out. Come back to your breath over and over again, without judgment or expectation.
When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions. You should feel quite rested and energized.