Mindfulness and Meditation

1. Get comfortable and prepare to sit still for a few minutes. After you stop reading this, you’re going to simply focus on your own natural inhaling and exhaling of breath.

2. Focus on your breath. Where do you feel your breath most? In your belly? In your nose? Try to keep your attention on your inhale and exhale.

3. Follow your breath for two minutes. Take a deep inhale, expanding your belly, and then exhale slowly, elongating the out-breath as your belly contracts.

How to Sit for Meditation:

1) Take your seat

2) Notice what your legs are doing

3) Straighten—but don’t stiffen—your upper body

4) Situate your upper arms parallel to your upper body

5) Drop your chin a little and let your gaze fall gently downward

6) Be there for a few moments

7) Begin again