1) Find a quiet place to sit in a comfortable position.

2) Close your eyes, if this feels okay, and send your awareness to the entrance of the nostrils. Without controlling the breath, start to feel the breath naturally coming in and out. Not controlling, just feeling. When the mind wanders bring it back to the breath without judgment.

3) Start to notice how you feel.

Use these two categories to define most feelings:

Clinging: attachment to pleasant feelings, pleasant memories or fantasies.

Aversion: avoiding any part of the current experience, discomfort, restlessness.

Silently in the mind label what is present without judgment.(i.e.: “I feel discomfort,” and then come back to the breath.)

4) Continue to do this for the rest of the meditation. If the mind is wandering too much, stay with the breath until you feel more grounded and repeat.

5) After the meditation, sit for a few minutes with the eyes closed and check in with how you are feeling. What is your mood and has your mind slowed down at all?

Repeat this meditation every day for 12 minutes. I practice it at the end of every day before bed without exception.

Creating a habit is the hardest part. No matter what kind of day I’ve had, I still sit.

We tend to act mindlessly from our emotions. We react to anger or fear.

When we start this meditation we realize that:

Emotions aren’t as scary as we once thought. They are fleeting. As with everything in nature, they come and go.

We don’t have to act from them. We aren’t cheating ourselves to sit with an emotion.

When we allow and hold emotion we empower ourselves. We have a choice whether or not to act. This is a life-changing discovery—one I wish all of you experience.