1. Sit comfortably. You don’t have to be cross-legged. Plop yourself in a chair, on a cushion, on the floor—wherever. Just make sure your spine is reasonably straight. 2. Feel the sensations of your breath as it goes in and out. Pick a spot: nostrils, chest, or gut. Focus your attention there and really try to feel the breath. If it helps to direct your attention, you can use a soft mental note, like “in” and “out.” 3. This one, according to all of the books I’d read, was the biggie. Whenever your attention wanders, just forgive yourself and gently come back to the breath. You don’t need to
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