Breath meditation
The simplest and steadiest support: you simply notice the air coming in and out, changing nothing.
Meditations5–20 minutes
Finished the practice?
Marking it adds the session to “My progress”.
Purpose and effect
Calms the nervous system, gathers scattered attention and restores the sense of ground under your feet.
Step-by-step instructions
- 1Sit comfortably, spine freely upright, shoulders down.
- 2Take two or three calm breaths and let the body settle.
- 3Find where the breath is clearest: nostrils, chest or belly.
- 4Stay with that sensation without controlling the breath.
- 5When you notice you drifted into thoughts, gently return to the inhale.
Recommended duration
5–20 minutes. Start smaller: a short regular practice works better than rare long sessions.
How to hold attention and come back
Distraction is not a mistake but part of the practice. The very moment you notice it is mindfulness: note “thought” without reproach and come back.
How to finish the practice
A minute before the end, widen your attention to the whole body, hear the sounds around, do not rush to get up.
Tips and precautions
- If the breath becomes strained, simply watch the belly.