Before you begin, find a comfortable position—seated in a chair, cross-legged, lying on your back—and a quiet-ish space (yes, your office bathroom stall counts).
Start by focusing on your breath.
We use the breath because it’s always with us, so we can do this anytime and anywhere. Focusing on your breath makes focusing your attention easier. Try it now.
Don’t worry if your mind wanders.
If you find yourself thinking about tonight’s cycling class or tomorrow’s deadline, don’t beat yourself up about it. Let the thoughts enter your mind then quietly leave. Don’t focus on them, but don’t try to force them away.
Gently return your focus to your breath.
Keep it going: Breathe and stay focused on that breath. Allow your mind and body to center, and then calmly, silently do it all again.
You can keep this practice going for one to 30 minutes, depending on your level of stress or need for balance. Next time you find yourself overwhelmed with all that life throws your way, return to this simple, daily meditation and find peace within.