Developing Still and Alert Attention
Staying alert yet relaxed, bring your attention to your breathing. Observe your natural inhalations and exhalations. Witness each in-breath as it enters your body and fills it with energy. Witness each out-breath as it leaves your body and dissipates into space. Then start again, bringing your alertness to each breath.
In less than one minute your mind will probably be flooded with thoughts. You may become aware of pain in your body. Perhaps you will feel restless, anxious, or bored. You will begin to tell yourself stories about your thoughts, feelings, and sensations.
Congratulations! You are meditating. The purpose of meditation is to become aware of your thoughts without judging or fighting them. Your goal is not to get rid of your thoughts, but rather to witness each thought as it comes and goes, like clouds passing in the sky. In this way, you begin to identify less with your thoughts—the "voice in your head"—and more with the still and alert Presence that is your essence.