A basic Meditation Practice
Find a quiet place where you feel safe and will not be disturbed.
Use your phone or some other device to keep track of time, I suggest you start with just 5 or 10 minutes. I found that it really helps me to stay focused on my meditation practice if I use a set time instead of to decide to just meditate for a while. Without a set time, I have noticed that my thoughts wander much more often, I’m simply less focused.
You can sit down or lie down. Sitting is highly recommended by most experienced meditators, but for myself I have found that lying down sometimes helps me reach a much deeper and relaxed state. But there is the risk of falling asleep when I lie down. I would maybe start with sitting, and also try lying down a few times to see what works for you, and how you feel, everyone is different :)
Start by taking a couple of deep breaths. Pay attention to your body, how does it feel? Do you notice tension or pain somewhere? Are you clenching your jaw? Are your shoulders stiff? Notice and feel what is going on in your body, and breathe into those spaces where you feel tension, and breathe that tension out on the outbreath, consciously relaxing all those areas in your body that need it, softening them and relaxing them deeply.
Then, focus on your breath, notice how it flows in and out of your body in it’s gentle soft rhythm. Every time your attention wanders, gently bring it back to the soft rhythm of your breath. And your mind will wander, that is what it does. You may even forget you are meditating during your meditation, because your mind took you for a ride with thoughts about what you still need to do and the things you worry about. This is absolutely normal and to be expected. Through your meditation practice you will train your mind to take breaks, so you can relax and recharge. So each time your mind wanders and thoughts appear, there is no need to get upset or be disappointed with yourself, just gently acknowledge what has happened and bring your attention back to your breath. Keep doing this for as long as you have decided to meditate.
When the time is up, take a few deep breaths and stretch a bit if that feels good. Thank yourself for giving yourself the time to meditate and calm your mind and relax your body.