Sit down, close your eyes, and go through the Six-Point Preparation for Meditation: Motivation, Goals, Expectations, Diligence, Distractions, and Posture. Then, do the Four-Step Transition, gradually restricting the natural movements of your attention as you move from one step to the next. The transition needs to be gentle and gradual. Emphasize relaxation, peacefulness, and pleasure, rather than willpower and effort. When you reach step four and you’re focusing on the breath at the nose, stabilize your attention by counting five or ten breaths without interruption. When you’re finished
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