Step 1: Find a Comfortable Position

Sit or lie down in a comfortable and relaxed position. You can sit cross-legged on the floor or on a chair with your feet flat on the ground. If you're lying down, keep your arms by your sides with your palms facing up. Close your eyes if you feel comfortable doing so.

Step 2: Focus on Your Breath

Take a few deep breaths to relax. Then, let your breath return to its natural rhythm. Pay attention to the sensation of your breath as you inhale and exhale. Notice the rise and fall of your chest or the sensation of the breath passing through your nostrils.

Step 3: Be Present

Shift your attention to the present moment. Allow any thoughts about the past or future to gently fade away. Be fully present with each breath. If your mind starts to wander, gently guide it back to your breath without judgment.

Step 4: Body Scan (Optional)

If you're feeling tense or stressed, you can do a quick body scan. Bring your awareness to each part of your body, starting from your toes and moving up to the top of your head. Notice any areas of tension and consciously release it as you exhale.

Step 5: Practice Non-Judgment

As you continue to breathe and be present, practice observing your thoughts without judgment. If your mind wanders or if you become aware of emotions, simply acknowledge them and bring your focus back to your breath.

Step 6: Set a Timer

If you have a specific duration in mind for your meditation, set a timer. This can be anywhere from 5 to 20 minutes, depending on your comfort level and availability of time.

Step 7: End Mindfully

When the timer goes off, allow yourself a moment to reorient before opening your eyes. Sit quietly for a few breaths and gradually bring your awareness back to the present moment.

Remember, meditation is a skill that improves with regular practice. Start with shorter sessions and gradually extend the duration as you become more comfortable. Feel free to explore different meditation techniques to find what works best for you.

Lesson 1

Chapter 1

Discover the art of mindfulness in minutes with our Simple Meditation Guide. Relax, breathe, and let go as you embark on a journey to inner calm. No experience needed – just a few moments to unlock the transformative power of your breath. Start today and embrace a more peaceful, present you.

Meditation 101: A Step-by-Step Guide

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