Practice mindfulness meditation


  1. Set up for your meditation session.
    Choose a spot to sit that is quiet and private. Use a cushion or a folded blanket to sit on, with your feet resting below the cushion on the floor. Sit cross-legged or in a half-lotus or full-lotus pose. Set a timer for your session. Sit with your back straight and your head facing forward, with your body relaxed.
  2. Focus on your breath.
    Set your focus on your breath, specifically at the point where it first meets the nostrils. Do your best to maintain focus on this point, noticing the subtleties of the breath with each inhale and exhale, and the pauses in between. Do not verbalize these movements of the breath, just maintain watchful awareness of it.
  3. Notice distracting thoughts or feelings, and return focus to the breath.
    As thoughts or other feelings distract your attention from the breath, simply notice them and return your focus to the breath. You are seeking to make a detached observation of these phenomena without investing any emotional energy in them, and simply return your focus to the breath.
  4. Practice loving friendliness meditation.
    Mentally recite something similar to this: “May I be well, happy, and peaceful. May no harm come to me. May I always meet with spiritual success.” Start with yourself, and then extend outward to others in your life and to all living beings. Focus on the feeling that these thoughts generate. Carry such feelings and intentions into your everyday life.


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