🧘♂️ Just breathe.
🧘♂️Sit in a comfortable position with spine erect.
🧘♂️Say to yourself: Now I will meditate for xxx minutes (7 to 20 is recommended). Why pick a time? Because you are placing your inner self in charge.
🧘♀️Softly close your eyes
🧘♂️ Feel yourself on a safe, loving space. If you are not under a tree, you can visualize that you are receiving fresh oxygen from the tree pictured just before this post.
👃 Place your attention just below the tip of your nose. This is your <centering point>.
🧘♀️Breathe normally. Just watch your breath. Are you trying to control it? No need. Keep bringing your attention back to your <centering point>. Are you chiding yourself? Feel a loving thought for yourself and – you guessed it – bring your attention back to your centering point.
🧘♂️If thoughts come, let them go. Bring your attention back to your centering point. If sounds arise, do the same. If you feel discomfort, adjust your body. Be gentle with yourself but keep bringing your attention back to the centering point. 🧘♀️When your designated time is done, gently move your body, open your eyes and feel gratitude for your practice.
🧘♂️Repeat this every day.