Learn more about meditation with this collection
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Feel your body
Once you're focused, take notice of your body and how each body part feels. Start with the toes and work your way up to your head. If your mind continues to wonder then bring your thoughts back to your breath.
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Focus on your breath
As you take long and deep breaths, feel your breath move from your lungs and out through your nostrils or your throat.
Try your best to be as focused as possible.
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Be comfortable in a quiet place
To get started, it doesn't matter whether you sit or lay down as long as you are comfortable.
You can sit cross-legged, on the floor, or on a chair. Then have the palms of your hands face the sky.
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Benefits of meditation
...include stress reduction, sharpened concentration, and improved circulation to start.
Once you begin to practice, you'll soon experience a quieter mind, a more open heart, and a sense of inner freedom.
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Become "present"
Become totally aware of your current surroundings. What do you hear? How does it feel to sit? Do you feel tension? Where are your thoughts?
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CORE PRACTICE BOOSTER: WATCH YOUR WHITEBOARD
6. Repeat. Each time you notice yourself mind-wandering, tag the content of your mind-wandering (as thought, emotion, or sensation) and then come back to your breath.
How to meditate
- Sit or lie comfortably.
- Close your eyes.
- Make no effort to control the breath; simply breathe naturally.
- Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. If your min...
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