Find a quiet spot where you feel comfortable, either in a chair or on the floor. Make sure your spine is erect, but not stiff. Rest your palms on your legs, preferably with palms up or whatever feels natural. Close your eyes and notice your breath, paying attention to the physical sensation of breathing—the air moving through your nose or mouth, the rise and fall of your belly or your chest. 2. Notice when your mind wanders away from your breath. Inevitably, your attention will leave the breath and wander to other places. This is normal. When you notice your mind wandering, gently return your attention to the breath without judging your thoughts or your mind. 3. When you’re ready, gently lift your gaze and take a moment to notice any sounds. Notice how your body feels right now. Notice your thoughts and emotions. 4. Continue on with your day.■ ]]>