Meditation is for everyone.

Anyone can meditate and there is no right or wrong way to do it.

Like anything in life, we get better with practice so you can start small and get better as you keep doing it.

Many people say they would like to start meditation but that they don't know where to start, what to do, where and when meditate and for how long.

There are many ways to meditate.

Today we are going to focus on breathing meditation, where you pay attention to your breath.

This is a very calming technique for many people. Paying attention to the breath is very helpful to calm your mind and it can be a way to anchor yourself in the present moment.

Make it a habit.

Find the time of day that works best for you; choose a time when you can be free to relax and enjoy the practice without being disturbed.

Many people say they don't have time to meditate. Try setting your alarm clock 15-20 minutes earlier in the morning. Do it first thing each morning, when you get up if you think it can be useful.

Or find the time to do it in the evening, before having dinner or before going to bed.

The important thing is to make it a habit.

You can do it anywhere.

Choose a place where you are not likely to be disturbed, like a quiet room.

Quiet surroundings, with less distractions around you, will allow you to concentrate better and it will make the practice more enjoyable and relaxing.

TIPS BEFORE STARTING

set a timer.

Pick a timer that has a gentle alarm. If you decide to time yourself with your phone's timer, remember to turn its ringtone off before you begin.

Start small first. Start meditating just a few minutes each day, and gradually increase the time and extend your meditation.

Don't force yourself to meditate longer if you're not ready, and lengthen the time you practice only if you feel the length is too short.

The most important thing is to meditate regularly, practicing every day.

Meditating for 5-10 minutes a day is better than doing it for 1 hour once a week.

relaxing music.

Music is not at all necessary, but put it on, if that helps to calm you.

You can listen to "Angel of the Earth" by Craug Pruess & Ilyana Vilenksy, for istance, if you like it.

But you can choose whatever music makes you feel calm and relaxed.

get comfortable.

THE BREATHING MEDITATION

Take a few deep breaths.

Trough your nose, with your mouth closed.

Breathe normally, there's no need to regulate your breath.

Bring your attention to your breath and focus on the physical sensation of breathing, as it enters and leaves your body.

Let it be natural, and observe your breath without thinking about it, leading your mind to a peaceful meditative state.

Your mind will wander.

Bring your attention back to your breath when this happens.

Our mind gets easily distracted so it will often get carried away by thoughts. Don't worry!

Don't try to stop it, there's no need to block and eliminate thinking.

When you notice your mind wanders, gently bring your attention back to your breath and come back to the physical sensation of breathing.

Be kind to your wandering mind and not criticize or judge yourself.

Try counting your breath.

If it seems hard at first and you can't concentrate, try counting. Count your breaths, until you reach ten (count one in your mind as you breathe in, two as you breathe out an so on).

Continue through ten and then start again at one.

When your timer rings.

Give yourself enough time to end a meditation session.

When the alarm rings don't be in a hurry to open your eyes.

Open your eyes only when you feel you're ready to do that, slowly and gradually.

Close them again if necessary, notice your feelings and enjoy your body sensations.