Breathing technique is vital to meditation. You should perform the breathing exercise below (or another of your choice) for at least a week before trying other exercises. It is helpful to do something in particular during this time that will become associated with meditation time - wearing special clothing, burning a particular incense, lighting candles, taking a soothing bath, bringing out a specific pillow to sit on. Soon this object or scene will trigger your mind and body to prepare for meditation, making the process easier and more automatic.

    Sit or lay down comfortably (on the floor, a chair, the bed - whatever). Make sure blood flow and breathing aren't restricted by clothing or your position. I prefer not to cross my limbs, as this can sometimes block energy flow, but it's a matter of choice and comfort. You may wish to turn off the lights and the phone, and even put on some background noise (white noise, nature sounds, meditation music, etc.). Make sure to take care of as much as possible before you meditate (turn off the oven, walk the dog, pay the bills, etc.); you want as few thoughts as possible to pull you from your concentration. Minimize distractions as much as possible - this is your time. Close your eyes.

    Begin by paying attention to the way you breathe. Don't alter it, just be aware of it. Most of us breathe shallowly into our chest area. A healthier, more natural place to breathe is in your diaphragm (your solar plexus area, around your navel). This is a muscle located beneath your lungs. Breathing deeply and fully causes this muscle to expand and make room for your air-filled lungs. The diaphragm area is circled in the drawing below - this is where you want to direct your breath.

    After several regular breaths, change your breathing as follows: Express all the air from your lungs as you express your breath through your mouth. Breathe into your diaphragm slowly through your nose, counting to 3. Hold your breath for 3 counts, then breathe out slowly and evenly through your mouth for 3 counts. Wait 3 counts and repeat. A good measure of counting is your heartbeat, so use that if you have trouble counting at a steady pace. However, you may find that as you breathe in this way, your heartbeat will slow slightly.

    As you breathe and count, be aware of the air filling your lungs and expanding your diaphragm. Feel the air pass through your nostrils and mouth. Feel your body tense with pressure slightly as your lungs fill, and notice how your body relaxes as you breathe out. Feel your heartbeat throughout your body, pumping newly oxygenated blood through you. This is what it is to live. Not impressing the boss, not pleasing your mate, not meeting deadlines or fitting the standards of others. Just breathing while your heart beats steadily within you. You don't have a goal; you aren't trying to achieve anything in particular. You're just experiencing your living, breathing body. It is simple, but no less beautiful an experience for its simplicity.

     Other thoughts will distract you. We are used to having noise and chatter in our minds constantly (or at least I am!). When other thoughts occur, simply make a note of them, tell yourself you'll deal with them once you're done, and focus back onto your breathing. Breathe deeply, slowly, and steadily for up to 5 minutes. After a week or so (whenever you feel comfortable), extend the time to up to 10 minutes. When you have mastered this, increase your counting to 4 instead of 3. Later, you may increase it to 5.

   This exercise doubles as a very basic centering exercise.