Find somewhere quiet, where you will not be disturbed. Leave your tech out of sight, sound and reach. Make yourself comfortable.
Bring to mind five things you can see in the space around you. If it helps, silently name them. Now five things you can hear. Now five things you can feel, or that are touching you.
Now, close your eyes, and focus on your breath. Do not try to control it. Just breathe in and out normally, and become aware of where you feel your breath most. Whenever you notice your mind has wandered off, just gently bring your focus back to the breath.
After 20 or 30 seconds, open your eyes and let your mind do what it will, be that busy or at peace, bouncing from one thing to the next, or settled.
Image: “Here and Now”. Alan Watts. Photo. CC BY-SA 2.0
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