By Nancy O’Hara

There are many different forms of meditation to choose from and the right choice is whatever suits you the best. One thing to know is that all styles basically come down to the same thing: intentional regulation of attention from one breath to the next.

Here are a few tips to help you sit quietly, breathe and pay attention to each moment.

1. Choose a time and a place where you can be relatively free of outside distractions
You will eventually be able to meditate anywhere – on the bus or subway, waiting for a movie to start, standing in a slow moving line, walking down the street – though it is a good idea to practice at home or some other quiet place when you first begin.

2. Sit in a position that will allow you to breathe deeply and fully
No slumping. Erect your spine, loosen your belt. Lean on nothing. If you choose to sit in a chair, make it a straight-backed chair. Sit with your feet flat on the floor, hands resting gently in your lap. If you choose to sit on the floor, prop up your buttocks with a pillow and form a tripod with it and your two knees. Relax your head and let it sit squarely on your shoulders.

3. Keep your eyes gently open
This is important! Otherwise you will daydream or fall asleep.

4. Now, just breathe
Bring all of your attention, your full concentration, onto your breath. For the full length of each exhalation silently begin counting. For the full length of the first exhalation, say the number one to yourself. For the second exhalation, say two. For the third exhalation, say three. Then four. Then five. And then begin again. One, two, three, four, five. Simple. Easy. Ultimately profound. When you do it, you will know this.

5. Don’t scratch that itch
Sit as still as possible. Notice your desire to scratch every itch, adjust every discomfort, and think every thought. Just notice and don’t give in to your first impulse to move or think. Return to your breath. You will not be thought free, but soon your thoughts will begin to slow down and at some point the spaces between each thought will expand. This is how and where the gifts of meditation begin.

6. Practice every day
Even if you can only spare 10 minutes a day for this activity (and we can all find 10 minutes) the daily repetition of it will help it to become a habit and work itself into your bones and muscles. This is the only way we can ever really learn anything. This is the way we begin to let go of old bad habits and adopt new good ones.

Taking this “meditative” time for yourself is life affirming. It will teach you that anything is possible if you continue the practice. This is just the beginning.

Nancy O’Hara is the author of several books on meditation including “Find a Quiet Corner – Inner Peace: Anytime, Anywhere” (Sterling Ethos, 2009). She teaches meditation in New York City. www.samumeditation.com