How to meditate

Meditation is intentional focus on an “object” of awareness. That object is most commonly the breath, but it can be anything: a sound, the flame of a candle, or sensations in your body. The objective is to keep your awareness resting on the object.

As you bring and attempt to keep your awareness rested on the object on meditation, you will find that the mind will inevitably wander. Each time you notice your mind wandering, intentionally bring your focus back to the breath (or other object of meditation).

Breathing meditation instructions

• Begin in a cross-legged seat. Maintain an upright but relaxed posture, with your neck and shoulders gently and comfortably pulled back. Rest your hands on your thighs. Eyes can be closed or remain open with the gaze softly in front of you.
• Begin to watch your breath. That’s it. Bring your awareness to the sensation of the breath as it moves in and out of your nostrils.
• Bring your attention back to the breath. Every time your awareness leaves the breath (and it will) bring the attention back. You may choose to think to yourself, “thinking,” as you catch your focus elsewhere, or simply guide your attention back.
• Repeat as long as you’d like, as often as you’d like. I recommend a daily practice. I started at 10 minutes a day and gradually increased over time. As you spend more and more time watching your mind by trying to watch the break, you’ll find that the mind does different things every day. Some days you’ll be consumed in worries, others in fantasy. Some days you’ll be distracted until the minute the timer runs out, some days you’ll find it easier to maintain your focus. Observe it all, accept it all, and keep practicing.