How to meditate: easy (and quick) instructions

But, in practice, what does meditation consist of?

• Forget the images of Buddhist monks or cross-legged hermits meditating for days, months or years on end. Mindfulness meditation does NOT necessarily require this kind of posture and does not require this kind of commitment, although it does require some effort and perseverance.
• Mindfulness meditation is very simple, but it is not necessarily easy. In a meditative practice, in fact, the only thing we are asked to do is to pay attention to the breath, without forcing it or judging it. And when something happens outside of us or within us, our task is simply to bring our attention back to the inhalation and exhalation. In this way, we train our ability to observe without judgement. We thus give ourselves the opportunity to 'be', without necessarily having to 'do'.
• The goal of meditation is NOT to eliminate thoughts. This goal is unrealistic for us human beings who continuously produce thoughts automatically. Instead, the goal is to train ourselves not to get caught up in thoughts, but to let them go as if they were windblown clouds. In this way, we can improve our ability to tolerate the stress and anxiety that thoughts produce. The goal is not, therefore, to have a thought-free mind, but to shift our attention to the breath whenever we realise that our thoughts are taking our mind for a ride. If, in fact, through meditation, we learn not to be captivated by thoughts (and remember that worries are also thoughts), then we can improve our ability to tolerate stress and anxiety and, consequently, to act less impulsively.
• Mindfulness meditation can be practised anywhere and in any position. It is preferable, however, to meditate in a 'dignified' sitting position that allows us to remain alert. The goal of meditation is not, in fact, to fall asleep or to relax, although relaxation could be one possible effect. Remember that the goal of meditation is to decrease the reactivity of our nervous system to stimuli, particularly thoughts, and to improve our capacity for non-judgmental observation.

To sum up, here are some practical tips:

1. Sit down
   Find a place to sit that feels calm and quiet. If you want to close your eyes, it will help you concentrate more easily.
2. Set a time limit
   In the beginning, it can be helpful to choose a short period of time, for example five minutes. It is better to meditate daily for five minutes than to meditate once a week for an hour.
3. Observe your body
   Sit in a chair, armchair or cross-legged, with your spine straight but not too stiff. If you need to, adjust your position. If you meditate lying down, try not to fall asleep, but to remain alert.
4. Pay attention to your breath
   Pay attention to the sensations your breath elicits as it enters and leaves your nostrils.
5. Notice when your mind starts to travel.
   Inevitably, your attention will leave the breath and wander to other places, carried away by thoughts. When you notice that your mind is travelling, simply bring your attention back to the breath.
6. Be kind to yourself
   Do not judge yourself for having thoughts while meditating. Simply refocus on your breath.
7. Close your practice with kindness
   When you are ready, open your eyes with kindness. Gently reconnect with your surroundings. Notice how your body feels at this moment. Notice your thoughts and emotions.

In short, this is the practice: focus your attention on the breath, your mind will wander, bring your attention back to the breath as gently and purposefully as possible, and keep repeating this process as many times as you need to.

I hope you will find in this practice a chance to refocus, to regenerate and to make friends with yourself.