1. Sit on a straight-backed chair or cross-legged on the floor.
2. Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth
3. Once you've narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and ideas.
4. Embrace and consider each thought or sensation without judging it good or bad. If your mind starts to race, re-turn your focus to your breathing. Then expand your awareness again.

The benefits of mindfulness meditation tend to be related to the duration and frequency of your practice.

1. Start by bringing your attention to the sensations in your body.
2. Breathe in through your nose, allowing the air to fill your lungs. Let your abdomen expand fully. Then breathe out slowly through your mouth. This pattern may slow down your heart rate and lower your blood pressure, hel...