Breathing is the pulsing of the universe. Expansion and contraction, is the basic language of our mind.
We take in and give out. We absorb and express. We listen and talk. We breathe in and breathe out.
The practice is very simple. Listen attentively to your own pulse, its rising, its falling. Meditate on your own breath - directly sensing your chest and abdomen expanding and contracting. Observe how the air comes through your nose, in and out.
Then pay attention to the gap between the breaths.
Thoughts and emotions will arise. Acknowledge them but let them pass. Gently sink back into the pulse, the breaths.
Do this whenever you have a minute, whenever you remember. It can just be one breath, or it can be for ten minutes, but do it with your full awareness.
POSTURE - Take a comfortable and upright posture, on a chair or cushion. Rest your feet on the floor, rest our hands on our legs or knees. Relax your gaze downward about 3-5 feet in front of you. Slowly settle into your body, feeling broad at the base, straight back, chin slightly tuck in, relax your jaw. Feeling connected to the earth, solid and grounded.
BREATH - Breathe naturally without forcing. As you breathe in, gently bring in air through your nose, down to your abdomen. Observe the rising of your chest and abdomen. Notice the little gaps between in- and out-breaths. Breathe out gently and visualize the out-breaths dissolving into the space around you. Have a sense of spaciousness and expansion.
MIND - Having established your posture and connected with your breaths, the third element is relating with your mind during meditation. By "mind", we mean your ongoing mental activities, both thoughts and emotions. The focus is to notice the process of thinking and feeling, not the contents of thoughts. When thoughts or emotions come up, simply notice them and then let them go without judging or evaluating. Do not be discouraged when your mind wanders. Simply come back to your breath.
It is very simple. Sit upright, focus on your breaths, let go of thinking mind. Keep doing it, keep placing your attention back to your breaths.