Find a comfortable position in a place with minimal distractions. Sit, stand, or walk—whichever you prefer. Many people find the sitting position to be the most comfortable, while walking is a more advanced variation.
Your eyes may be either open or closed. Most find practices with the eyes gently closed reduces distractions,
Observe the natural flow of the breath. Do not attempt to shape or control the breath. Just feel the breath and track it as it flows in, as it flows out.
Breathe in. Feel the air being drawn into the nose. Notice how the air feels cool as it enters the nostrils. Track it into the nasal passages; feel it traveling down the windpipe, and into the lungs. As the breath enters the lungs, feel it split into the many branches of your bronchial tubes, feel it coming to rest in the alveoli, or air sacs. Also, as the breath enters the nose feel the diaphragm drawing downward. Feel the increase in the space in your chest cavity, as the muscles expand into it. Feel the muscles between your ribs open to enlarge the chest cavity.
Breathe out. Feel the diaphragm moving upward. The space between the ribs contract. The chest cavity contracts. Forcing air out of the lungs up the windpipe, nasal passages, out the nose. Notice how the air feels warm when it exits.
Follow the breath through full cycles, from the beginning of an inhale to the end of an exhale.
If you find your mind wandering, acknowledge the thoughts, let them pass and return to the physical sensation of the breath. Learning to focus attention and relax is a skill. As with any skill, your ability to focus and relax will improve with practice.
Consistency is key with any learning process – if possible, practice at the same time every day. To start, try for 5 minutes in the morning or evening increasing the length of practice over time, As you progress, it is encouraged to practice several sessions per day. It may seem antithetical, but one of the best times to practice is when the world abounds in chaos. This is when stillness is most needed.