Simple Meditation

Set small goals, such as meditating for two minutes every morning. When that feels OK, up the time to 5, 10 or 20 minutes.

1) Find a comfortable seat - where you can sit up tall, either crosslegged on the floor or in a chair. Close your eyes or soften the gaze so you are not focusing on anything in particular. Place the hands with the palms down on the tops of the thighs.

2) Take a moment to notice the sensation of sitting - become aware of the ground or chair beneath you, and the parts of your body in contact with them. Now bring your focus to your hands, noticing the weight of them on the thighs, and the feel of the fabric of your clothes. 

3) Now begin to notice how your breath feels in your body as you inhale and exhale. Make no effort to change the breath, simply let your natural breath flow in and out.

4) Aim to stay focussed on these sensations of the breath, but when you notice the mind wandering, acknowledge the thought, then come back to the breath again. 

5) When you are ready to end your practice, notice the sensations of the ground beneath you, and slowly open the eyes.

Source: Noida Times, The Times of India