Choose a place:

  • Quite
  • Not too bright, or too dark

You need:

  • Timer
  • Cushion


  • If you are a beginner, start with 5-minute short meditation sessions. Every week add 1 minute.

Time of the day:

  • It is better to meditate in the morning, when your mind is still not so busy with worldly concerns and cravings.


  • Ask yourself before every session: Why am I meditating?

Meditation Technique:

  • Concentration Meditation


  • Your breath


  1. Take 3 deep breaths.
  2. Observe your body sensations and relax.
  3. Breathe naturally. Do not force your breath.
  4. Start counting your breaths. Inhale – 1. Exhale – 2. Inhale – 3…
  5. Count till 10. Start over.
  6. Notice your breath, concentrate on it. Breathing in – I know I am bearing in, breathing out – I know I am breathing out.
  7. Slowly start moving your concentration from your breath to the other parts of the body. Slowly move your attention from your nose to the eyes, to the hair to your shoulders.
  8. Move your body. Feel your presence here and now.
  9. Open your eyes. Take a few moments to reconnect with the world around you.

After meditation

  • After finishing the meditation smile and thank yourself for giving this time to yourself.
  • Contemplate on your experience by writing in the journal after every session.
  • Be consistent.