Start with just 2 minutes a day. This may seem like no time at all, but meditation is the practice of keeping your mind still, quiet and focused for a period of time. Start small and as each week passes build up to 5, 10, 15 minutes.
Decide on a time of day that suits you best. Maybe that’s first thing in the morning or the last thing you do before going to sleep at night.
Don’t overthink things, just do it.
Begin your meditation by checking in with how you’re feeling. What is the quality of your mind? Are you feeling tired, anxious, angry, upset, busy? How is your body feeling? Simply observe all of these feelings, don’t make a judgement on them.
Bring your awareness to your breath. Focus on where you feel your breath the most. That could be your nose, your chest, lungs or belly. Try counting your breath, ‘one’ as it comes in, ‘two’ as you breathe out. Keep repeating this to the count of 10 and then begin at one again. Continue with this.
When your mind wanders, just gently bring your attention back to your breath. Remember that meditation is a practice and your mind will wander, particularly at the beginning.
Do not have any expectations. Just take the experience as it comes. If lots of thoughts come one day and none another, that’s absolutely fine. Just go with it.
If you can hear the next door neighbours shouting, or the builders are outside banging, Let them simply be part of the experience.
You can meditate ANYWHERE. On the train, walking in the park, during your commute. You don’t always need a quiet space, just an open mind.
Finally, smile and be grateful that you were able to have this time to yourself!