STEP 1

Pick a comfortable, quiet place where you won’t be disturbed.

STEP 2

Sit with your spine upright on a chair or on a cushion on the floor. If you use a chair, make sure your feet are touching the ground. Close your eyes or maintain a soft, unfocused gaze.

STEP 3

Focus on your breathing. Try to maintain an open and curious attitude. Pay attention to where your breath goes when it enters and leaves your body.

STEP 4

Don’t try to force or change your breath in any way. It may change naturally as you observe it.

STEP 5

If your mind wanders, note what it’s doing, and then gently bring your attention back to your breath.

STEP 6

Continue observing your breath for eight to ten minutes. At the end of the session, notice how your mind and body feel, then slowly come back to the room.