This is a classic meditation used throughout the world. The breath is used as an object of focus because it is with us all the time. Using this meditation helps each of us come back to ourself, and, paradoxically, it also helps each of us to connect with all beings on the planet who share this air.

• Sit or lie down comfortably with your eyes closed. If you think you may fall asleep, sit rather than lying down. Relax.
• Take a moment to be clear that this next little while is to be spent in meditation and that this is where you want to be. If you have any worries or concerns, tell yourself that you are putting them aside for now and that you can get back to them later if you need to.
• Take a deep breath and let it out, feeling yourself relax further as you do. The intention here is to be comfortable and relaxed, to have a posture that supports the joy of this quiet time.
• Then rest your attention on your breathing - the rhythm of it, the sensations in your nose or your chest or your belly.Don't confuse imagining your breathing or visualizing it with feeling it. Pick a spot in your body and just notice the sensation of your breath there.
• Whatever your breath is like, long or short, deep or shallow is just fine. This is not about changing it, just being aware of it.
• When you catch your attention wandering, remind yourself that you are paying attention to the breath. This will happen again and again - this is normal, even for long-time meditators. So don't chastise yourself for having your attention stray. That's what attention tends to do. Just catch it and kindly and gently bring it back to the breath.
• You may find that you hear the different sounds around you, feel other sensations in your body and have your attention drawn to other things. Let them be. They will come into your awareness and as long as you do not dwell on them or get caught up in their stories, they will soon pass. It is their nature. If you do get caught up in them, when you remember, then bring your attention back to the breath. Kindly. With compassion and humour.
• Come back to your breath.
• After ten minutes or longer, gently open your eyes, stretch your body to loosen any kinks and when you are ready, move back into your daily life.

When you begin a meditation practice like this for the first time, the need to jump up and do something before the allotted time is up can be almost overwhelming. If you can, notice how strong the urge is to get away from your seat, and reassure yourself that you will be free to jump up after the allotted time.

Some people find 5 minutes enough, some 10. Some find they enjoy 20 minutes, 30 or even an hour or more. Whatever length of time you can spare, it's better to do a shorter amount of time every day than a longer amount of time once a week or so. If gives you a better chance to develop a positive feeling towards the practice and towards yourself. It brings joy in the doing - and we all know that if it's not joyful, we will find any excuse we can to avoid it.

If you find you are checking the clock too often to see if your time is up or if you are afraid you'll become so lost in the meditation that you'll forget to pick up the kids from soccer, set an egg timer so you don't have to worry about it.

It can take a few tries to find the best, most comfortable position that will support you while not lulling you to sleep. Try something a bit different each time until you see what you need. Some people kneel and rest their bottoms on small benches. Some sit on cushions that gently tilt towards the front so that their pelvis is open and the vertebrae stack up in a way that doesn't tire the back. Some sit on small benches or chairs. Whatever works for you is best.

• Bring a joyful or cheerful idea into the meditation with you. For example, breathe the sweetness of life as you follow your breath. Steep yourself in sweetness or honey or appreciation. It isn't about bringing in something that is not there, but rather choosing an attitude to enjoy while sitting.
• Do a quick version while on the go. Anyone can stop for three breaths and doing so can give you a break from unrelenting thought.
• Breathe with the realization that your breath is being shared with the trees, the animals, other people and even the earth. Then the meditation becomes a celebration of community.

Remember most meditations become richer the more you practice them. They reveal more of themselves. It can take practice to remember to do a meditation when you need to, and it can take practice to go through the steps. But that's why it is called practice, and for most of us, we practice for the rest of our lives.

All content Copyright © Janet Dane unless otherwise stated.