how to meditate

To meditate, sit or lie down and direct your attention to one focus—such as your breathing, bodily sensations, a spot just behind your forehead, or a fixed point in your surroundings. When attention wanders, gently bring it back; returning to the focus is part of the practice. 1

• 1. Try a 15–17-minute breathing practice: Set a timer, sit or lie down, close your eyes, and attend to your breath and the area just behind your forehead. Expect your mind to wander and keep returning to the breath and focus point. 2 3
• 2. Use breathing to shift your state: Longer or more vigorous inhales tend to increase alertness; longer or more emphasized exhales tend to promote calm. 4
• 3. Match the focus to your goal: For inward awareness, focus on breathing or bodily sensations; for outward awareness, keep your eyes open and rest your attention on a point in your surroundings. You can choose based on whether you want to cultivate internal or external awareness. 5