Meditation started around 5,000 to 3,500 BCE. The practice itself has religious ties in ancient Egypt and China, as well as Judaism, Hinduism, Jainism, Sikhism and, of course, Buddhism. There are nine popular types of meditation practice: mindfulness meditation, spiritual meditation, focused meditation, movement meditation, mantra meditation, transcendental meditation, progressive relaxation, and loving-kindness meditation. The benefits of meditation are it reduces stress, controls anxiety, promotes emotional health, enhances self-awareness, lengthens attention span, and it can generate kindness. 

Step One: Get comfortable and prepare to sit still for a few minutes.  You can meditate inside or outside and can sit on the floor, a cushion, bench, chair, or anything else that works for you. Sitting toward the front of the chair will help with the correct posture: back straight, neck relaxed, chin slightly tucked in. Rest your hands loosely on your lap or knees.

Step Two: Duration. When first starting out, it’s recommended that you begin with a 10-minute session. You can always go to 15 or 20 minutes the more familiar you become with training the mind. If sitting in silence for 10 minutes sounds overwhelming as you’re just starting out you can use guided meditations. 

Step Three: Focus on your breathing. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.

Step Four: Take it day by day. Meditation is something that should not be rushed.  Take it one session at a time and  appreciate that this is a skill that requires commitment, patience, and practice, where the benefits are felt gradually time.  There is no good or bad meditation, and there is no succeeding or failing.