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" ... 9. Meditate. Sit in a comfortable place with eyes closed. Breathing in through your nose and out through the mouth, focus on each inhalation and exhalation. Follow your breath through to a full cycle from the beginning when the lungs are full back down to when they’re empty. Then start over again. As you stay with this cycle, mindfully watching your breath, thoughts arise in the form of judgment: wondering if you’re doing it right, thinking about tasks you have to do later, debating if it’s worth your time. Don’t try to get rid of the thoughts. Allow them to arise and accept whatever arises with openheartedness, bringing your attention gently back and focusing on the breath. Each time your attention strays from the breath (and it will), bring your awareness back to it. There’s nowhere else to be, nothing else to do but notice your breath. If your mind gets caught in a chain of thoughts, gently step out of the thought stream and come back to the sensations of your breath. After five minutes or more, open your eyes and notice how much more connected you are to the present moment. ... "
" ... Close your eyes and breathe in and out, focusing on each in-breath and each out-breath. Follow your breath through to a full cycle from the beginning of an inhalation where the lungs are full back down to where they’re empty. Then start over again. As you stay with this cycle for five minutes, thoughts usually arise. You might wonder if you’re doing the exercise right, worry about an unfinished project or question if it’s worth your time with everything on your to-do list. Accept anything that arises with openheartedness. Each time your mind wanders off and gets caught in a chain of thought (that’s part of the meditation process), simply step out of the thought stream and gently come back to the sensations of your breath. After five minutes, slowly open your eyelids and take in the colors and textures around you. Then stretch and breathe into your vivid awareness and notice how much more connected you feel to the moment and how calm, clear-minded and recharged you are. ... "