A Basic Meditation to Train Awareness – 

1. Start by getting settled in a situated position, one where you’re sitting upright yet you’re not sitting up unbendingly straight. It’s a place of simplicity. You can close your eyes or lower your look toward the floor.
2. Take a couple of full breaths. As you’re doing this, get a feeling of your body staying here and furthermore a feeling of where you’re beginning this second from genuinely, inwardly, and intellectually. During this time, how is the body truly? Is there any strain or snugness anyplace? What feelings are available? Is there an unbiased inclination or a feeling of uneasiness or quiet? Likewise, is the psyche occupied or quiet? Start to perceive this body normally relaxing
3. As you take in, carry a novice’s brain to this inward breath, seeing it as though unexpectedly. Breathing out, bringing that equivalent disposition toward the exhalation. Simply laying mindfulness on the breath.
4. Start to get a feeling of this body staying here—rather than simply seeing the situating of the body, feel into the whole of the body at this time. This body is loaded with sensations from warmth to coolness, achiness, pressure, holding, beating, irritation maybe a few regions don’t have any inclination whatsoever. Simply spend the following moment feeling the sensations. Whatever is being capable, simply permit it and let it be, being interested about what’s here.
5. In the event that anytime the brain meanders, simply observe where it meandered to. Contact that idea for a second, as though it was your own appearance in the water, and tenderly return to the sensations in the body.
6. Expand mindfulness from the  body to sounds. As a    result of this brain and    these ears, we have the endowment  of perceptibility, this endowment of hearing. Not every person has this blessing, but rather here we have it now.  Pause  for a minute to see the rising and falling of sounds like in my voice and at whatever point the brain meanders, see, contact, and tenderly return to sounds.

7. Much the same as with sounds, we can likewise see our musings, as though we were sitting in a dim cinema, seeing the exchange and the pictures go back and forth on the screen. So starting presently to carry attention to contemplations themselves. Indeed, even the idea, “I don’t have a clue what I’m doing,” is an idea. Seeing an opening up, staying alert.
8. Take in, and inhale out, and as we delicately return to the breath, notice how the entire body develops an inward breath, contracts on an exhalation. We can truly express gratitude toward ourselves for removing this time from our day just to participate in our own training for our wellbeing and prosperity.