Find Your Seat

Get as comfortable as possible while remaining alert in a space with as little distractions as possible. Sit upright on a cushion or chair. Allow the hips to be higher than the knees for a tall, effortless spine. You can also rest on your back at a slight incline to avoid falling asleep. Set a timer and place it out of reach to avoid the temptation to check the time (or phone).

One Pointed focus

The mind will most definitely wander, and that’s a good thing – it means you’re alive, and the mind is doing its job. When the mind meanders away to a thought, sound, or sensation, notice with non-judgment and gently drift your awareness back to the one pointed focus: the breath—wandering away and coming back over and over again, which is all part of the practice.

Set Your Intention

Defining your intention at the start of practice helps align the mind and body, guides your focus, and deepens the purpose and success of your meditation. An intention can be as simple as “I will remain present for the next 5 minutes” or a state of being you wish to cultivate.

Wandering Away and Coming Back

Choose one point to focus on, such as the breath. The singular focus of the breath serves to anchor your attention in order to cultivate a state of present-moment awareness. As you inhale, feel the sensation of breath coming into the body, and as you exhale, sense the breath leave the body. It may also be helpful to note the breath: inhale silently, say “in,” exhale silently, and say “out.”

The Steps to Meditation