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Basic Meditation: 5 minutes

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This mp3 audio file (2.2MB) contains the following simple five minute guided meditation based on breath concentration.

• sit in a chair with your back straight up, or on a floor cushion with your legs comfortably folded

• close your eye lids; and relax the muscles in your head and neck

• breathe normally and calmly, noticing the in-breath and the out-breath

• don't think about the past or the future; just focus on your breath

• focus on feeling the in-breath touching your upper lip

• and, focus on feeling the out-breath touching your upper lip

• if your mind gets distracted, and most of the time it will, note the distraction, e.g., "sound, sound" or "thinking, thinking", then bring your mind back to focus on feeling your breath touching your upper lip

• you will hear a sound after five minutes