meditation

How to meditate? Breath
and watch your breath.

Among the documented benefits of meditation are less anxiety
decreased depression
reduction in irritability and moodiness
better learning ability and memory and greater creativity. That's just for starters. Then there is slower aging (possibly due to higher DHEA levels)
feelings of vitality and rejuvenation
less stress (actual lowering of cortisol and lactate levels)
rest (lower metabolic and heart rate)
lower blood pressure
and higher blood oxygen levels

How to Meditate Right Now

Here's a simple technique that will give you results in minutes. Sit comfortably
close your eyes
and tense up your whole body. Sigh deeply
then breath deeply through your nose and release the tension from every muscle. Just feel each part relaxing
watching for parts that may hold onto tension
like a tight jaw.

If you still have tension somewhere
tense up that part again
then let it relax. It may also help to repeat silently "relax" as the tension drains. This will train your body and mind to recognize relaxation. Later you may be able to relax more easily just by repeating "relax" a few times.

Breath through your nose. This is important because it brings in more oxygen by involving your diaphragm more. You can test this. Breath with your mouth and you'll notice that your breathing is shallower. Then breath through your nose and you'll notice that your abdomen extends more. Air is being drawn deeper into your lungs.

Allow your breathing to fall into a comfortable pattern
and pay attention to it. Pay attention to your breath as it passes in and out of your nose. Your mind may wander endlessly
but all you have to do is continually bring attention back to your breath.

If your mind is still too busy
try naming the distractions as a way of setting them aside. For example
say in your mind
itchy leg,
worried about work,
or "anger
and then immediately return attention to your breathing. Use any way you can to identify and set aside distractions.

That's it. Continue for five or ten minutes, or for 100 breaths. Afterwards, open your eyes and sit there for a few seconds. You'll feel relaxed, and your mind will feel refreshed. And you'll be better prepared for any mental challenges. That's how to meditate.