Borrowed from Dan Harris's book 10% Happier
Sit comfortably. You don't have to twist yourself into the cross-legged position unless you want to.
You can just sit in a chair. (You can stand or lie down, but the latter can lead to napping).
Whatever your position, you should keep your spine straight, but don't strain.
Feel your breath. Pick a spot: nose, belly, or chest.
Really try to feel the in-breath and then the out-breath.
Breathing deep and slow, saying in and out works for me
This one is the key: Every time you get lost in thought - which you will, thousands of times - gently return to the breath.
I cannot strss strongy enought that the forgiving yourself and starting over is the whole game.
As Sharon Salzberg has written: "Beginning again and again is the actual practice, not a problem to overcome so that one day
we can come to the 'real' meditation."
Metta Meditation Chant
May you be happy
May you be healthy
May you be safe
May you live with ease