Set aside a time during the day when you wont be bothered. Either the morning or evening tends to be the best since that is when we are most in control of our schedules.
Find a place to sit comfortably. It can be any sort of position or seating. I find it best when my back is straight and something is supporting it, like having it against a wall or a highbacked chair.
Set a timer (most cellphones have these) for five minutes.
Close your eyes. Let your eyes rest gazing between your eyebrows or forehead.
Sit, relax, watch.
Thoughts will come. Feelings will come. That is natural. Don’t push away your thoughts. Just be present and watch them.
Don’t judge your thoughts and don’t think about them. If you find yourself actively thinking, having forgotten yourself during the meditation, bring your attention back to being present, breathing and watching. Don’t worry if you lose your attention, just bring it back.
Just do this for five minutes a day.
Remember: meditation isn’t about clearing your mind or having no thoughts/feelings. Meditation is about experiencing those things without confusing them with your identity. Anything that is impermanent is not you, anything that shifts and changes is not you.
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