Mindful Monday: I Refocus Without Scolding Myself.

Sitting Again to Meditate

• Settle in to sit quietly for five or more minutes.

• Recognize that you are in your body and sit nobly with a tall, relaxed spine.

• Close your eyes or gaze down.

• Focus on breathing.

• Now follow your complete breath in and your complete breath out for a few rounds.

• Silently whisper "breathing in, breathing out" in sync with the movement of your breath.

• When your attention drifts off to thoughts, simply refocus on breathing.

• That is all.

• No need to fret or scold yourself.

• You are training your attention in a new way.