- Sit down in any position that is comfortable for you. Any position is ok.
- Bring your attention to the breathing (stomach, or chest or nostrils - either is ok, stick to it). Do not try to control breath just let it be as is and follow it with your attention.
- Your mind WILL inevitably wander off because it wants something, or it doesn’t want something or it is boring. Why it wondered does NOT matter. Notice that your mind has wandered and brought your attention back to breathing. Important: no blame, judgement, self-loathing, no force. Just bring attention back to the breath.
- Repeat step #3 million times.
It takes several months of dedicated practice every day 5–15 min (longer better) to even notice effects. But once you SEE the effects you would never want to come back.