I was just reminded talking to a friend how our preconceptions of meditation are wrong. It is not emptying the mind.

Meditation is breathing.

Sit comfortably. I sit on a stool with a cushion. Relax. Try to relax as much as you can while maintaining yourself in the seated posture.

Now simply concentrate on the motion of your diaphragm as you breathe. It rises when you inhale, and falls on the exhale.

Thoughts will come. It’s completely natural, and you cannot stop it. When you realize your mind has wandered, tell the thought that it has had its time, but now you’re going to go back to concentrating on your breath and diaphragm. Return your concentration to that.

Give yourself a small goal of trying to concentrate for 3 breaths. Then you’re mind will wander again, and you will return it to your breathing.

Don’t judge the thoughts. Don’t judge the fact that your mind wandered. Just allow it. If you find that you do judge it when your mind wanders, ask yourself why you’re judging. Then return your thoughts to your breathing again.

Concentrate on breathing. Allow the wandering mind. Return to concentrating on breathing. Over and over.

That’s it. That’s all meditation is. Nothing more.