1. First. Understand this meditation is a practice.
  2. It's one of those things you can always become better at.
  3. Even the so called "experts" learn new things every session.
  4. So don't feel bad if you can't seem to get it "right" the first few times or even later.
  5. Go into the exercise without any expectation or understanding.
    I know this will be tough. Just try your best.
  6. There is only one goal....
  7. ... A letting go.
  8. Now understand that even as I say this I might be wrong in your case.
  9. Because everyone has a different reaction to meditation.
  10. And everyone meditates differently.
  11. My advice is always to do what works the best for you in whatever way you feel achieves your goals.
  12. So in a typical meditative session I would begin by focusing on gentle breathes, at whatever pace you feel most comfortable.
  13. A gentle focus out in front of you. Then after a few breathes gently close your eyes.
  14. Keep the focus on the breath.
  15. You might even count them as they go.
  16. But if this distracts you then you don't have to do it.
  17. It is absolutely normal for thoughts to come up.
  18. This is where the practice of the meditative exercise can be enforced.
  19. Simply let the thought go.
  20. Don't become agitated by the thoughts presence or force it away.
  21. Simply acknowledge it then let it drift away. And then you come back to your breath.
  22. Let yourself sink slightly. Release tension as best you can.
  23. Scan your body from head to toe. Injustice gently observing the way you feel. This is an exercise in tactile senses.
  24. The point being to come out of your session more aware of what your body is telling you.
  25. And then eventually to begin practicing carrying this awareness throughout your daily life.
  26. But for now just practice here.
  27. Now this list was requested because @LanaRodz would like to know how to meditate anywhere.
  28. I assume this means during the day when you don't have explicit access to a quiet space. Or perhaps in high stress environments.
  29. I have always found that gentle breathing combined with an observation of the body and learning to release tension by dropping our concentration over it and back into our body or our breathing is key to handling stress internally.
    Some people prefer mantras
  30. So if we carry over the basic principles from a typical meditative session to the time crunch of a high stress environment it becomes a manner of allotting time to the most important parts.
  31. Remember to take slow deep breathes.
  32. Close your eyes and observe your body closely.
  33. Where are you feeling tension.
  34. Where are you feeling relaxed.
  35. Where are you feeling pressure.
  36. Note these but don't put too much thought into them.
  37. The goal is awareness alone.
  38. How do you feel mentally?
  39. Remember that underneath all of those mental clouds (stress, anxiety, anger) there is a gentle meadow (or whatever you'd like it to be) which represents you at your harmony.
  40. Understand that you can always choose to see past the clouds to the meadow below.
  41. It's a matter of observing your interior forecast and understanding it.
  42. Note to yourself what it is you feel.
  43. Sadness, anger, Love, happiness, anxiety?
  44. Don't think too deeply about it. Again. This is a practice of observation and understanding but not an exercise of consuming emotion. Just take it at a distance and note it's presence.
  45. As you fall into this feeling of observation and a concentration on the breath and body you should note any new feelings as they pop up
  46. Come out of the exercise and take a moment to wiggle your toes and fingers and stretch.
  47. With each practice attempt to carry the sense of awareness and well being into every day life.
  48. Also. If you don't feel like you have the time for meditation.
  49. Then you need to meditate.
  50. I hope this was helpful. Sorry it took so long