1. First start a gentle alarm for ten minutes.
Move your body into a comfortable sitting position. Make sure to stay aware of your spine, keep it straight and let your shoulder blades roll back and down. Rest your hands where they feel most comfortable, the palms can be up or down whichever is most comfortable.
2. Start by taking 5 deep breaths.
Breathing in through your nose and out through your mouth. Close your eyes if you are comfortable with this if this. If you are not, focus on an object on the floor a few metres in front of you.
3. Bring your focus to the rhythm of your breathing.
Do not try to change how it is or make the duration of each breath longer or shorter. Find a place where you can feel it strongly, whether this is in the nostrils, chest, or stomach. Keep your attention there. Do not try too hard to relax, otherwise it does not work.
4. Pay attention to the full in-breath and full out-breath.
Notice the spaces between, the gaps at the top of the in-breath and the gaps at the bottom of the out-breath. Notice whether each breath is fast or slow, deep or shallow.
5. Continue observing the breath for the remainder of the time.
If your mind wanders off, notice where it has gone and without judging, bring it back to focus on your breath. If the mind wanders off a thousand times, bring it back to focus on the breath. Try your best not to chase your thoughts, just observe them and let them go.
6. When the alarm goes off, let go of all of your focus on your breath, and allow your mind to wander. Stay like this for a few minutes.
To finish this meditation, place the palms of your hands over your eyes, and open them slowly. Allow some light to filter in. slowly removes your hands and become aware of your surroundings. Continue your day with the intention of remaining mindful.
