Meditation of the Week

1. Settle into your seat. Begin by taking a seat, or if necessary, standing. The important thing is to feel where your body is touching the seat and touching the ground.

2. Scan the body. Sense where your bottom is touching the seat. Sit up straight or stand straight but not stiff. Make sure your feet are completely touching the ground, connecting you to the earth. Your eyes are open, so take in the surroundings of where you are. Lower your gaze slightly.

3. Connect with the breath. Pay light attention to your breath as it goes out. Breathe in naturally.

4. Follow the out-breath. At the end of each out-breath, let there be a gap while the in-breath is happening. And in that gap you have natural awareness: It’s there already, you don’t have to create it. So, follow the breath out, and take a moment to rest in your natural awareness before the in-breath. As thoughts arise, treat them as you would anything else you encounter: Notice them, and use that noticing to bring you back to the out-breath.

https://www.mindful.org/a-one-minute-meditation-to-focus-your-mind/