Just sit.
In a chair.
For 20 minutes.
That’s it.
Find a chair in some quiet room in your house. Or a park bench. Or your car. Or the grass on your front lawn. Just find something to sit on.
Then set your timer for 20 minutes.
Then just sit there. Don’t talk. Don’t smile. Don’t eat. Don’t think. Just sit there.
And breathe. You have to breathe. Breathe deeply. Most of us breathe too shallowly. Your entire belly should fill with air as you in inhale. Then exhale fully. Put your hand on your stomach to feel your body fill up with air, only to release it a few seconds later.
Focus on your breathing. Don’t think about anything else.
Just breathe.
And sit.
For 20 minutes.
When the timer goes off, rejoice. You made it.
Congratulations!
That’s meditation.