Basic Meditation

Meditation is an ancient practice found in many religions, including
Christianity, Buddhism, and Islam. The chief aims people have in
undertaking meditation are calming the mind, having greater insight into
oneself, and an inner spiritual transformation that goes by different
names in different religious traditions.

All beginning meditation techniques give a focus to bring the attention
back to when you find your mind has been wandering. As a basic
meditation exercise that will work for almost anyone, a simple method is
to focus on one's breath. During meditation you simply keep your
attention on your breath, breathing in a relaxed manner, and when you
find your mind has been wandering bring it back to your breath again.

The posture you assume during meditation should be one which allows
you to remain both comfortable and alert. Ideally this means sitting up
with your back straight (but not uncomfortably stiff), as leaning
backwards induces a daydreaming state of mind.

One position is to sit in a chair with a straight back, in which the height
of the chair legs allow you to keep your legs straight and your feet flat
on the floor. This position should keep you fairly comfortable, but also
attentive.

Another position is to sit cross-legged on a cushion firm enough to keep
your buttocks a few inches above the floor. The cushion should make it
easier to keep the back straight without getting tired. One foot can be
tucked into the angle of the other leg, so that the knees and ankles are
not twisted uncomfortably.

Other positions are also possible, such as sitting cross-legged in an
armchair, or lying on one's back with a cushion under the head.

Your eyes should be closed or half-closed, in a relaxed, slightly
cross-eyed position as though staring just beyond the tip of your nose.
(Eye position is related to brain function, as in looking upward and to
the side when trying to remember something.) Your hands can rest in
your lap, or wherever is comfortable for you.

Simply direct your attention to your breath, and whenever you find that
your mind has wandered redirect your focus back to your breath. Don't
strain to focus your attention, and don't worry about how often your
mind wanders. A good start would be to do this for about ten to twenty
minutes on a regular basis--daily if possible, or a few times a week.