Meditation isn’t about emptying your mind. Minds wander. That’s what they do. Meditation is noticing that your mind has wandered, and gently coming back. Every time you come back, you’ve meditated.
1. Breathe With the Light
Choose a rhythm. “Calm” is a good place to start. Breathe in as the light grows, and breathe out as it softens.
Press start and follow the pulsing light.
Breathe in slowly for a count of four. Breathe out for a count of six. Repeat five times.
2. Sit For a While
When you’re ready, set the timer. A soft bell rings at the start and end, so you can close your eyes.
Set a timer on your phone for ten minutes, close your eyes and rest your attention on your breath.
A Simple Sitting Practice
Settle
Sit on a chair or cushion with your back upright but relaxed. Rest your hands in your lap.
Breathe
Let your breath find its own rhythm. Feel the air at the tip of your nose, or your belly rising and falling.
Notice
When a thought pulls you away, notice it without judging. Silently say "thinking."
Return
Gently bring your attention back to your breath. Repeat as often as needed.
Close
When the bell rings, sit for a moment more. Notice how you feel. Give thanks.
Common questions
How long should I meditate?
Start with five minutes. It's better to sit for five minutes every day than for an hour once a month. Add time slowly when it feels right.
What if I can't stop thinking?
You don't need to. The goal is to notice and return, not to stop thoughts. A busy sitting is still a good sitting.
Is meditation religious?
Meditation is practiced in many traditions and in none. You can bring your own beliefs to it, or none at all.
Can I meditate lying down?
Yes, especially if sitting is painful. You may fall asleep, and that's fine too. Your body may need the rest.