The first step to practicing meditation is learning to breathe in a manner that facilitate a state of calm loving awareness. Conscious breathing links our awareness into our heart. Aligning the breath with the spine, mind and heart awakens loving awareness.
The following exercise is recommended as an effective method for achieving calm loving awareness.
• Find a quiet place where you will not be disturbed and assume a comfortable position, Lying on your back or sitting. If sitting, allow your spine to be long and alert.
• Close your eyes if it feels comfortable.
• Bring your attention to your belly, feeling it rise or expand gently on the in-breath, and recede on the out-breath.
• Be with each breath.
• If awareness wanders away from the breath, notice what it was that took you away and then gently bring your awareness back to your belly and the sensation of your breath moving in and out.
• Every time your awareness wanders away from your breath, simply bring it back to your breath, no matter what it is let it go and breath.
• Practice a minute for every year you've been alive. If your 30 years old that's 30 minutes a day. The older we get the more we need.
• and last always be yourself because you are yourself. Your already whole.
Feel free to share your practice in the comments below.