Things You'll Need:
- quiet space without distractions
- soothing music (optional)
- incense (optional)
- straight-back chair or meditation cushion
- timer or clock
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Step 1
Try to set aside time to meditate everyday. Ideal times for meditation are when you first wake up in the morning and right before bedtime.
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Step 2
If you are a beginner, you will want to start slow. Five minutes will do. Find a quiet space without distractions. If you live with someone, let them know ahead of time you will need to be undisturbed for at least 5-10 minutes and make a sign to put on the door to remind them.
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Step 3
If you have a cell phone, leave it in another room or turn it off. Prepare your space by lighting incense and putting some soft music on (if you want). These props help prepare your mind for what's to come, but you don't have to do them if it doesn't feel right to you. Dim lighting is also an excellent mental cue.
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Step 4
Sit down on your chair or cushion, paying attention to your posture. Your spine should be straight and head slightly tilted forward. Try to maintain a half-smile on your face.
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Step 5
Breathe in deeply through your nose, filling your belly with air. As you breathe in, count as high as you can quietly to yourself.
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Step 6
Do the same with your out breath, counting up from one.
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Step 7
Repeat for 5-20 minutes, counting each breath. Whenever you find your mind wandering, just begin your count again.
