This short tutorial introduces how to set up the body, either sitting in the traditional way on a mat on the floor, with a cushion under the buttocks to raise the hips above the knees, or sitting on a chair. The upper body is held upright, with the hands joined and supported in the lap. The head faces forwards with the eyes cast down. The mouth is closed and breathing is through the nose.

Once the posture has been set up and meditation has begun, attention turns to the breath. To begin with, just notice the cycle of breathing in and out. Allow the breath to follow its own preferred pace; no effort is made to change it, for example by deliberately trying to slow it down. This can increase self-consciousness and create tension. Trust your own body—it knows how to breathe!

After about half a dozen breath cycles, notice the out-breath in particular. Lean into this: give yourself away into the breath going out. In the chest there is a sensation of sinking down. Follow this gently; again, at no point should it be forced.

The sensation can be likened to getting into a cool pool on a hot day, or a warm bath on a cold day. It is like a pleasurable sigh. Relax into this without letting the body collapse. There is a sweet spot between holding the form of the body and relaxing into that form just as it is.

After a few cycles, it is possible to add an inwardly sounded count to the out-breath. It is important that the out-breath and the inner count are at one with each other. It is like carrying a bowl brimful of water whilst counting your steps: the body is focused on the carrying and there can be no room for distraction if spillage is to be avoided.

This all sounds good, but we quickly discover that distracting thoughts come in. Sometimes these carry powerful feelings with them too. This is where discernment comes in, along with the cultivation of non-judgement towards whatever arises. This is surprisingly difficult! Yet judging our performance is a quick route to giving up meditation practice.

Patience and endurance are not just virtues of saints; they are also virtues of the serious meditator. So what do we do? When the realisation comes that thoughts have carried us away, gently but firmly return to the object of meditation. In our case, return attention to the out-breath and the count upon it.

Some days will be easier than others, depending upon circumstances and what has been going on just before sitting down. Expect a certain amount of irregularity to begin with. Over time it becomes easier to enter the state of meditation, just as a muscle gradually accumulates strength through training.