2. Focus on your breath. Where do you feel your breath most? In your belly? In your nose? Try to keep your attention on your inhale and exhale. Take a deep inhale, expanding your belly, and then exhale slowly, elongating the out-breath as your belly contracts. Continue with the deep breathing for at least three deep breaths, then let your breath be normal. Don’t control it, just follow it. Now, sit quietly and follow your breath for two minutes. When your mind wonders gently bring it back by following your breath.
Don’t judge yourself or be critical if your mind wanders as you sit in silence and practice meditation. Just come back to following your breath.
Begin to play with the feeling in your left hand, then your right hand as your eyes are still closed. Once you feel the energy in your hands, go down to your feet and feel the energy in your toes, ankles, arches. The energy you feel in these few body parts is your energy body, or the subtle body. If you focus your attention on any body part you can feel the energy body. It might feel tingly, or have a slight vibration. Do you feel it? Practice a few minutes everyday, just sitting in quiet with your eyes closed and breathe. The practice of quieting your mind will become easier and easier the more you do it. If you want, you can go to YouTube and type in Guided Meditation. There are several to choose from. Try a few and find the ones that suit you best. This is a wonderful way to begin a meditation practice.