Start by sitting comfortably and focus first on the space around you, Listen to, without judging, the noises around you and pause to remember
If my mind doesn't go out to disturb the noise
The noise will not disturb me
When you are settled begin to focus on your In and Out breath.
you may want to use the chant byThich Nhat Nahn
Bring your focus back to your breathing when thoughts lead you to wander away
Begin again with the In and Out breath.
Do not think yourself a failure if in the middle of a meditation session you find yourself thinking about lunch or work...... and then float off and begin thinking again
Just return your focus on the In and Out breath
practice for 5 minutes, 10 minutes or longer
This practice will reduce your stress, gives calmness and clarity to your day and the problems and benefits it brings
If you have little time and feel stressed and tired practice where you are. Just pause focus as you take 3 In and Out breaths
you will feel better.
It is wise to do that before you speak if someone has upset you
or made you angry.
Doing that could prevent you from
"cutting off your nose to spite your face"
(an old cockney saying)
Breathe in & breathe out
Deep and slow
(Thich Nhat Nahn)
I have added an extract from the declaration adopted by UNESCO Body and Mind are One The Five Mindfulness Trainings: