How to Meditate

(1)  Sit comfortably on your bed, sofa or a cushion on the floor in a cross-legged position, keep your spine straight but not ridged and close your eyes softly.

(2) Take five deep, slow breaths, then let your breath return to it’s natural rhythm, breathing through your nose. Do not try to control it.

(3) Thoughts, feelings, judgments,  sensations will arise. Do not stop them, just re-focus on your breath.  You are doing it right no matter how often you have to re-focus.

 (4) When your time is up, keep your eyes closed, and take your attention off your breath. After two minutes, open your eyes.

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