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Choose a comfortable spot free from distractions. Sit or lie down in a relaxed position.
If you're new to meditation, set a timer for 5-10 minutes to avoid worrying about time.
Closing your eyes helps focus inward, but keep them open if it feels uncomfortable.
Feel your natural breath without forcing it. Notice the rise and fall of your chest or abdomen.
Silently count your breaths if it helps you stay focused. Inhale for a count of 3, exhale for a count of 3 (adjust counts as needed).
Don't judge yourself if your mind wanders. Gently bring your focus back to your breath.
Notice any tension and gently release it. Focus on feeling calm and grounded.
When the timer goes off, take a few deep breaths and slowly wiggle your fingers and toes.
Sit quietly for a minute, noticing how you feel after your meditation.