Start by finding a comfortable position, either seated on a chair or cushion, with your back straight but relaxed. If sitting isn’t an option, lie on your back with your arms at your sides. Close your eyes if you’re comfortable, or softly gaze ahead. Aim for a state of calm alertness.
Take three to four deep breaths, noticing how the air flows through your nostrils, fills your chest and abdomen, and then gently leaves your body. Allow your breathing to settle into a natural rhythm. Avoid controlling or altering it; simply observe it as it happens.
Identify where you sense your breath most clearly—perhaps at your nostrils, chest, or abdomen. Rest your focus lightly on that area, as delicately as a butterfly landing on a flower. Notice the sensations: the coolness or warmth of air passing through your nostrils, or the subtle movement and release in your abdomen. There’s no need to label or analyze these feelings—just experience them.
Let your awareness remain with the natural rhythm of your breathing, one breath at a time. You don’t need to adjust, deepen, or perfect it. If the rhythm changes, let it be. If you feel self-conscious or anxious about your breathing, simply relax and breathe more gently. To support your focus, you might silently say “in” with each inhalation and “out” with each exhalation, but do so softly so it doesn’t disturb your attention.
When distractions—thoughts, emotions, or physical sensations—arise, let them pass without resistance or judgment. Bring your focus back to your breath, as if spotting a familiar face in a crowd. Each time you recognize your breath amid distractions, it’s a chance to reconnect and begin again.
If a thought captures your attention, acknowledge it without elaborating or criticizing yourself. There’s no need to judge or evaluate—simply notice, let it go, and return to your breath. This act of starting over is not a failure; it’s the practice itself.
The moment you realize you’ve been distracted is a pivotal one. Rather than getting frustrated or giving up, use it as an opportunity to reset. Thank yourself for noticing and gently guide your focus back to your breath. This process of beginning again is the heart of meditation.
Whether you’re replaying past events, worrying about the future, or stuck in self-criticism, redirect your attention to the sensations of your breath. Use kindness and patience with yourself as you release distractions and refocus. Even if you need to start over countless times, that repetition is the practice—and it mirrors the rhythm of life itself.
If you feel drowsy, adjust your posture, open your eyes, or take a few deeper breaths to regain alertness. Then, return to observing your natural breathing pattern. Feel each inhale and exhale fully, along with the subtle pauses in between.
Continue to follow your breath, returning to it whenever distractions arise, until your meditation time concludes. When you’re ready, open your eyes or lift your gaze. Carry the qualities of presence, calmness, and gentle perseverance into the rest of your day, whether you’re at work, with loved ones, or among strangers.
