Happiness 101 (previously published as When Likes Aren't Enough): Simple Secrets to Smart Living & Well-Being

by Tim Bono

Six minutes isn’t that long, right? All you’ll need is a quiet space and timer. Once you are seated in a comfortable position, begin by bringing attention to your body in the space that you currently occupy. Relax your muscles and then slowly bring attention to your breath. Feel the sensation of air entering your nose and leaving as you exhale. Pay attention to what it feels like as your lungs fill with air and your chest expands. Those are the experiences you are having in this very moment, and for your meditation period, those are the experiences worthy of your full and nonjudgmental attention. Continue this pattern of mindfulness throughout these six minutes. Inevitably your mind will begin to wander. That’s OK. When this happens, simply give attention to the fact that your mind led you astray, let those thoughts go, and gently bring your attention back to the task at hand, your breathing, and the feeling of your body in space.