Mindfulness Meditation with the Breath:
Find a comfortable seated position on a chair or on the floor. Generally, it is easier to begin seated on a chair, as your mind will not be distracted by feelings of discomfort sitting on the floor may cause. You may want to close your eyes as well, to help you focus your awareness.

While seated, keep the spine straight but relaxed, and release the shoulders by rolling them up, back, and down.

Bring your attention to the breath, and feel the physical sensations associated with the breath moving in and out of the body, of the ribs expanding and contracting, of the movement of the belly.

Maintain your focus on the breath, being aware of the full length of the inhalation and the exhalation, and the pause between the breaths.

Notice when the mind has wandered away from the breath, and gently return to the sensations associated with breathing and the length of the in-breath and the out-breath. Regardless of how many times the mind becomes distracted, bring it gently back and focus it once again without self-judgment.

When the body and mind feel more relaxed and spacious, become aware of being a witness to the thoughts, emotions, and sensations as they arise and fall away within your awareness, without denying or judging anything that appears.

Sense your awareness to be a vast, unlimited container for all your internal experiences. This field of awareness is nonjudgmental, accepting, and uninvolved with your thoughts and emotions.

This 'witness' awareness does not become engaged with any story that arises in the mind, but simply takes note, returning again and again to awareness of the breath. Simply hold the space of this awareness.

Become aware of the growing feeling of openness within, and that this serene spaciousness is the essence of your being. Relax into this expansive field of awareness with the feeling of non-doing, non-effort, and just simply be.

When you are ready, slowly bring your awareness back to the room. Begin to stretch your body, and open your eyes slowly. As you resume your other activities, keep this level of awareness with you, and remember that you can always return here throughout your day, whenever you feel the need.