1. Understand yourself
2. Lower your stress
3. Connect better
4. Improve focus
5. Reduce brain chatter
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. Set a time limit. If you're just beginning, it can help to choose a short time, such as 5 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. Just make sure you are stable and in a position you can stay in for a while.
4. 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. Take a deep inhale, expanding your belly, and then exhale slowly, elongating the out-breath as your belly contracts.
5. Notice when your mind wanders. Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing that your mind has wandered—in a few seconds, a minute, five minutes—simply return your attention to the breath.
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 to paying attention to your breath.
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. Notice how your body feels right now. Notice your thoughts and emotions.
- revised from mindful.org