Meditation is an activity that keeps your attention anchored in the present moment. This may involve mental repetition of a word or phrase, body movement, or a focus on being aware of your breathing.

Start and stay gentle with yourself when you practice meditation. Keep these truths about meditation in mind:

• The goal is to focus your attention.
• There is no right or wrong way to meditate.
• Meditation can be done anywhere.

1. Make yourself comfortable. You want to feel relaxed but alert.
2. Soften your gaze. You can close your eyes or rest them lightly on something a few feet in front of you.
3. Become aware that you are sitting. Feel the sensations of your body being supported. Remind yourself that you do not have to be anywhere else at this time.
4. Now bring attention to your breath. Focus on the rhythm of your breath as it moves in and out of your body. Notice the rise and fall of your chest and belly. Become aware of any tensions you are holding in your body and let them relax with each breath.
5. It is normal that your mind wanders from time to time. Gently draw your attention back to your breath. Each time this happens begin again without judgment.
6. When you first meditate, you can do so for as little as a few minutes a couple of times a day. As you end your meditation, briefly thank yourself for taking this time to focus on you.
7. You may also choose to add a mantra. This can be a prayer or word that you focus on with each breath. Examples might be "calm," "peace," "strength" or "joy."