How to Meditate

Meditation is something everyone can do, here’s how.

1. Take a seat - Find place to sit that feels calm and quiet to you.

2. Set a time limit - If you’re just beginning, it can help to choose a short time, such as five or 10 minutes.

3. Notice your body - You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can kneel—all are fine.

4. Feel your breath - Follow the sensation of your breath as it goes in and as it goes out.

5) Notice when your mind has wandered -  Inevitably, your attention will leave the breath and wander to other places.

6. Be kind to your wandering mind - Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.

7. Close with kindness - When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment.

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