- Sit with an upright, relaxed spine and comfortable base, on the floor with a cushion if you can be comfortable, or in a suitable chair
- Set a timer at a length that is appropriate for you: 10 minutes is a good start, lengthening as you progress
- Close your eyes, if comfortable to do so
- Focus your attention on the breath as it moves in and out of your nose
- When you notice that the mind has wandered, as it certainly will, gently bring your focus back to the breath
- Repeat 2x daily, morning and evening
Notes:
Repetition is key to success.
Better a few minutes each day than irregular long sessions.
Do not change or deliberately alter the natural rhythm of your breath, let it be as it will.
Do not be harsh on yourself when you notice that the mind has wandered again, this is the nature of the mind.
The goal is to focus attention, not to stop thoughts altogether.