Find a comfortable position on your couch or an armchair, or grab a pillow and sit on the floor. Take a few deep inhales and set a timer for 30 minutes. You can turn on airplane mode and also put it on silent.
Now, find a comfortable seated position, wherever you have decided to do your meditation, and take three deep breaths inhaling and exhaling fully.
Observe the sensations in your body as you continue to breathe normally. If there is any tension or pain in your legs, arms, or back, slightly adjust your position. Now, take another deep inhale and commit not to change your posture for the remaining meditation time.
As you inhale, feel the air flowing through your nostrils. Observe these sensations as you breathe naturally. Let your attention linger on this space between your nostrils and upper lip as you breathe naturally.
If any thought arises, just let it go as it comes and maintain your attention on any sensation you may feel in the space between your nostrils and upper lip. As soon as your attention wanders, bring it back to observing the sensations.
If you don't feel anything continue to focus on your breath and the sensations the air makes when it enters your nostrils. If you still cannot feel anything, breathe a bit more intensely, and you should feel something.
Suppose you find it hard to get a hold of your mind, as it keeps wandering; breath slightly more intensely for a few minutes. Once you have brought your focus back on the sensations, you can gradually begin to breathe naturally again while observing either the sensations at the edge of your nostrils or the space between your nostrils and upper lip.
This is called Anapana meditation.
Now, find a comfortable seated position, wherever you have decided to do your meditation, and take three deep breaths inhaling and exhaling fully.
Observe the sensations in your body as you continue to breathe normally. If there is any tension or pain in your legs, arms, or back, slightly adjust your position. Now, take another deep inhale and commit not to change your posture for the remaining meditation time.
As you inhale, feel the air flowing through your nostrils. Observe these sensations as you breathe naturally. Let your attention linger on this space between your nostrils and upper lip as you breathe naturally.
If any thought arises, just let it go as it comes and maintain your attention on any sensation you may feel in the space between your nostrils and upper lip. As soon as your attention wanders, bring it back to observing the sensations.
If you don't feel anything continue to focus on your breath and the sensations the air makes when it enters your nostrils. If you still cannot feel anything, breathe a bit more intensely, and you should feel something.
Suppose you find it hard to get a hold of your mind, as it keeps wandering; breath slightly more intensely for a few minutes. Once you have brought your focus back on the sensations, you can gradually begin to breathe naturally again while observing either the sensations at the edge of your nostrils or the space between your nostrils and upper lip.
This is called Anapana meditation.