Sit on a chair in an upright posture and consciously place your feet on the floor. Then close your eyes and simply pay attention to your breath. Do not change it, but just try to keep your concentration on the breath. Many people find it easier if you focus primarily on the exhalation. If thoughts stray from the breath or emotions arise, register this as much as possible without judging it, and try to focus on the breath again. If the thoughts and feelings return, label them with some kind of umbrella term, for example, “worries of the useless kind,” “ravenous hunger,” or “fear,” and focus on breathing again.
After three minutes, open your eyes again and end the short meditation.
This exercise is a basic meditation technique designed to make it easy for people to pay attention to themselves and their own sensations and to control their concentration. More about meditation!