Sit on a straight-backed chair. Place your feet flat on the floor (with your spine 2-3cm from the back of the chair).
Be comfortable (with a relaxed but straight back). Place your hands loosely in your lap.
Close your eyes.
Focus your mind on your breath as it flows in and out. Feel the sensations the air makes as it flows in through your mouth or nose and into your lungs. Feel the rising and falling of your chest and stomach.
Where are the strongest feelings? Nose, mouth, throat, stomach, chest, shoulders? Pay attention and explore the feelings, especially the way they rise and fall. Don’t try to alter them in any way or expect anything special to happen.
When your mind wanders, bring it back to your breath. Be kind to yourself. Minds wander. It’s what they do. Realising that your mind has wandered and bringing it back to your breath IS the meditation. It’s a little moment of mindfulness.
Your mind may eventually become calm for a little while, or filled with thoughts or feelings such as anger, stress, or love. These may be fleeting. See them as clouds in the sky (simply watch them drift past). Try not to change anything. Gently return your awareness back to the sensations of breathing again and again.
After ten minutes (or longer if you can manage) gently open your eyes and take in what you can see, hear, feel and smell.
Repeat each day (preferably twice).