The first stage of meditation is to stop distractions and make your mind clearer. This can be accomplished by practising a simple breathing meditation.
1. Choose a quiet place to meditate and sit in a comfortable position. You can sit in the traditional cross-legged posture or in any other position that is comfortable. If you want to sit in a chair, that is fine as the most important thing is to keep your back straight to prevent your mind from becoming sluggish or sleepy.
2. Place your hands palm upwards resting on your thighs.
3. Gently close your eyes and turn your attention to your breathing.
4. Breathe in through your nostrils, without attempting to control your breath and become aware of the sensation of the breath as it enters and leaves the nostrils. Hold the breath for 3 seconds and then gently breathe out through your mouth making a sound, again becoming aware of the sensation of the outward breath.
5. At first, your mind will be very busy and you might even feel that the meditation is making your mind busier; but in reality you are just becoming more aware of how busy your mind actually is. But try to remain focused and concentrate on your inward and outward breath.
6. As your mind continues to chatter as it will do when you first start to meditate, just allow the thoughts to run through your mind, just observe it, try not to add to it and then refocus your attention back towards the inward and outward breath. Keep repeating this process until your mind settles on the breath.
7. Continue this daily exercise for at least ten minutes to start with and slowly increase the time as you feel comfortable each day.