Sit comfortably and close your eyes. Take a few deep breaths. Then, concentrate on the air that is flowing in and out of your nostrils or simply observe the rise and fall of your abdomen. Give full attention to each in-breath, out-breath, and the pause between the two. ​

Don’t try to manipulate your breathing in any way. Just focus on the air moving in and out of your nose effortlessly. When your mind wanders away from your breath, ever so gently bring it back to the breath. You can start with five minutes and gradually increase the length of your meditation to 20 minutes daily.