The simplest form of meditation is to focus on the breath. Right now sit upright just take a breath and notice it going through your nostrils and into your lungs. Hold it for a couple of seconds and then let it out. Feel the breath leave your chest. Do this for several breaths. After a while other thoughts will arise – acknowledge that you are thinking these thoughts and then turn your mind again to the flow of the breath.
Expand your attention to other parts of your body as you breathe. Sense how your stomach moves, your chest moves. Sense how your clothes move with each breath. Be aware of the touch of the floor against the soles of your feet, the touch of your hands as they rest on your knees. As you become more aware of your own body and how it feels to be sitting right now breathing, you will find your mind is not able to bring in other thoughts. When thoughts do come as they will, again focus back to your body. Sense if your jaws are tight – if so relax them, relax your facial muscles, your cheeks, your eyes. Feel that each breath that you take is completely relaxing you. Relax your stomach, your chest, your arms.
In the beginning, don’t aim for more than a few minutes of meditation. Two to five minutes will be enough to relax yourself, to become aware of how thoughts consume your mind all the time and how simply becoming of your breath helps to focus your mind away from your worries.
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