Before you start your meditation, become physically comfortable. Sit on an upright chair. Alternatively, you may wish to sit cross-legged on a cushion on the floor in the traditional meditation posture. Sit comfortably, with your spine erect, and close your eyes. Begin to turn your attention inward and become aware of your breath. Don't try to change the length of the breath. Just be aware of the breath as it is now. As you become aware of the breath, it tends to change naturally and become deeper. Feel the breath moving in and out of the body. Feel the abdomen rise on the inhale and fall on the exhale. If thoughts arise, just notice them and return attention to your breath. If you become lost in thoughts, the moment you realize you have been lost in thoughts, you are no longer lost. Simply let the thoughts go and return to your awareness of the breath.
After 10 or 15 minutes, open your eyes. Remain seated for another couple of minutes or so before rising to your feet.
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Printed from Oprah.com on Wednesday, December 11, 2013