To Learn to Meditate, Focus on Your Breath

I have several friends who have told me that they "can't learn to meditate." When I ask what they mean, they tell me that when they sit quietly with their eyes closed, all kinds of thoughts go through their mind. Therefore, they "can't meditate."

Most people who start a centering practice of some kind, such as a sitting meditation, find that random thoughts run through their mind. Having thoughts is what our everyday "mind" is about, so that experience is not surprising. It's what meditation teachers call our "monkey" mind...it will run all over the place and most often take us where we don't want to go.

But a daily centering practice that helps us calm that monkey mind has so many benefits that it's worth returning to your mat, cushion or chair time and time again. Each time you sit, finding a comfortable position with a straight spine, close your eyes... and then, instead of pushing your thoughts away, give yourself permission to observe them. Watch them come...and then let them go. And before the next random thoughts come up, focus on your breath.

There's no need to change the quality of your breathing...just watch it come into the nose and out of the nose. To keep you attention there, you can say to yourself: "I am breathing in..." and then: "I am breathing out."

We all breathe, most of the time in a shallow way and without giving it a thought. But sitting and breathing mindfully is a simple way to start a centering practice. Begin with just 3 to 5 minutes every morning. Then observe how the practice changes the way you feel during your day.

Following your breath is the simple part. Getting to the mat or cushion is harder. But once you begin and notice how centered you feel as you start the busi-ness of the day, you just might want to increase your time there to 15 or 20 minutes...and soon you'll be able to say: "I have a meditation practice."