Key points to remember
- Focus on your breathing
- Notice when the mind wanders
- Find a comfortable place - It should be calm, quiet, with ideally no distractions. Personally, I prefer a quiet, dark, and cool room with minimal background noise. You can assume whatever pose that is comfy. I prefer to sit and use a pillow as a backrest
- Perform a body scan - Notice your bodily sensations from head to toe. Ensure you’re feeling stable and relaxed. Maintain this position
- Focus on an object - This can be anything. You can choose to fix your gaze on a physical object in front of you, such as a candle flame, or you can close your eyes and visualize an object. I prefer the latter. Alternately, you can focus on feeling the sensation of your breathing too
- Notice when the mind wanders and bring it back - The mind can falter around. Whenever it does, gently bring it back to focus without judging it