1. Location and time
Find a set time and place to practice — somewhere quiet and relaxing where you will not be disturbed. Meditation is most effective when you practice for 10 minutes at the same time every day. You might want to set a timer so that you don’t have to keep checking the time.
Sit on a chair or with your legs crossed on the floor. Sit upright with your chin slightly tucked in and your neck relaxed. Place your hands on your knees.
3. Close your eyes
At first, keep your eyes open. Try to defocus, staring into middle distance. Take five deep breaths in and out. This deep breathing slows your heart rate, relaxes your body and helps to focus your mind. On the final breath, close your eyes.
4. Shift your concentration
Start to concentrate on your body. Zone into your senses – what can you hear, smell and taste? Notice any muscles that feel tense or relaxed, but don’t try to change them. Focus on the sensations where your feet touch the ground and your hands meet your knees. Then, turn your attention to your thoughts and mood. Notice any ideas that arise, but don’t try to change them.
Now, focus on your breathing. Follow the in and out flow, and observe how your body rises and falls with each breath. Note if your breathing is shallow or deep, but don’t try to change it. Continue to do this for the rest of the session.
Once you’ve practiced meditating a few times, you can tap into this feeling of relaxation and being mindful of the present at any time. If you’re feeling stressed or anxious, take a few deep breaths in and out, focus on those breaths and feel your body relax.