The basic technique

It's simple to meditate. Find a place where you can be undisturbed for your session, and set a timer for 10 minutes.

Posture

Sit with a straight back. You can sit in a chair, or on the floor, or standing up. You could also be laying down, but then you might fall asleep.

There are benefits to both having your eyes open and eyes closed. Pick whatever feels most comfortable to you and stick to it for the entire session.

Breathing

You don’t have to breathe in any special way to meditate. Some people enjoy starting their sessions out with a couple of deep breaths. Others get more anxious by doing that. I suggest you start with just regular breathing.

Let the air move in and out through your nose. Feel your stomach expand and collapse on each breath. Notice your chest rising and falling.

The practice

The meditation practice consists of being aware of your breath, right now, in this moment.

As soon as you notice that you are no longer aware of your breath, bring the awareness back to your breath.

Distractions

Various distractions will try to snag your attention away from the breath.

The distractions will be both internal and external. External distractions might be sounds. Internal distractions might be thinking about the future.

We can’t stop distraction from happening. The only thing we can do is to notice them, and come back to the breath.

We need thinking for all intelligent activites. The problem is only when we think too much – when we ruminate on things that we could just as well let go of. Meditation is a good way to notice when you are ruminating, and learning to let go.

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Posture, breathing, practice and distractions. This is all the technique you need to meditate.