Enrich your life by quieting the mind.

Today’s Assignment

Meditate For 3 Minutes

How to meditate:

1. Pick a time.

Not an exact time of day, but a general time, like morning when you wake up, or during your lunch hour.

2. Find a quiet spot.

Sometimes early morning is best, before others in your house might be awake and making lots of noise. Others might find a spot in a park or on the beach or some other soothing setting.

It really doesn’t matter where — as long as you can sit without being bothered for a few minutes.

3. Sit comfortably.

Don’t fuss too much about how you sit, what you wear, what you sit on, etc.

You can sit on the floor with your back leaning against a wall, or sit cross-legged comfortably.

Some people like to sit on a pillow on the floor for some extra cushion. Others can sit on a chair or couch if sitting on the floor is uncomfortable.

It doesn’t matter what you sit on, as long as you are comfortable and not distracted.

4. Focus on your breath.

As you breathe in, follow your breath in through your nostrils, then into your throat, then into your lungs and belly.

Sit straight, keep your eyes open but looking at the ground and with a soft focus.

If you want to close your eyes, that’s fine.

As you breathe out, follow your breath out back into the world. If it helps, count… one breath in, two breath out, three breath in, four breath out… when you get to 10, start over. If you lose track, start over.

If you find your mind wandering (and you will), just pay attention to your mind wandering, then bring it gently back to your breath.

Repeat this process for the three minutes you meditate.


Day 3