1. Choose a place where you won't be disturbed.

2. Sit comfortably on a chair or meditation cushion. Keep your back straight. If you're in a chair place your feet flat on the floor.
​Place your hands on your thighs or in your lap.

3. Focus on your breath by noticing the sensation of air flowing into your lungs and expanding your belly as you inhale and air flowing out of your lungs and your belly moving in as you exhale.

4. Notice your thoughts as they flow through your mind. Every few seconds you will notice a thought pop into your mind. After you notice the thought let it go.

5. Begin again with noticing your breath.