1. Sit erect in a straight-backed chair. If possible, bring your back a little way from the rear of the chair so that the spine is self-supporting. Your feet can be flat on the floor. Close your eyes or lower your gaze.
2. Focus your attention on your breathe as it flows in and out of your body. Stay in touch with the different sensations of each in-breath and each out-breath. Observe the breath without looking for anything special to happen. There is no need to alter your breathing in any way.
3. After a while your mind will wander. When you notice this gently bring your attention back to your breath, without giving yourself a hard time - the act of realising that your mind has wandered and bringing your attention back without criticising yourself is central to the practice of mindfulness meditation.
4. Your mind may eventually become calm like a still pond - or it may not. Even if you get a sense of absolute stillness, it may only be fleeting. If you feel angry or exasperated, notice that this may be fleeting too. Whatever happens, just allow it to be as it is.
5. After a minute, let your eyes open and take in the room.