Mindfulness of breath
Sit with back straight, shoulders relaxed, both feet on the floor. With eyes closed, focus attention on your breath going in and out. When your mind wanders, acknowledge that and bring it back to the breath
Lying down
Lie on a firm surface, eyes closed, and focus attention on the weight of your body. Move attention to your toes and observe the feeling, slowly scan up through the foot, calf and on through each part of the body to your head. Feel the sensations on the skin. If there is little to feel, notice that too
On the go
Peace and quiet is not essential. A guided meditation on a train for a few minutes can work. Use either of the above options, repeatedly bringing attention back to the breath or body from the thoughts and noises that arise
Mindfulness of breath
Sit with back straight, shoulders relaxed, both feet on the floor. With eyes closed, focus attention on your breath going in and out. When your mind wanders, acknowledge that and bring it back to the breath
Lying down
Lie on a firm surface, eyes closed, and focus attention on the weight of your body. Move attention to your toes and observe the feeling, slowly scan up through the foot, calf and on through each part of the body to your head. Feel the sensations on the skin. If there is little to feel, notice that too
On the go
Peace and quiet is not essential. A guided meditation on a train for a few minutes can work. Use either of the above options, repeatedly bringing attention back to the breath or body from the thoughts and noises that arise