The 15-Minute Meditation

Program Description
Just meditating 15 minutes a day can help you reduce stress by strengthening your immune system and training your brain to not release stress hormones during periods of duress.

Actions
1. Chose a time of day and a place to meditate daily so that meditating becomes
something you would do naturally every day, like brushing your teeth.

2. Sit in a chair or on the floor with your back against a wall or cross-legged on a pillow in a way that you can easily sit for 15 minutes without any strain.

4. For the first 5 minutes simply observe your breathing without trying to control it in any way.

5. If you find your thoughts are distracting you, return your attention to your breathing.

6. The next 5 minutes will pass quickly as you practice the step of returning to the breath again and again.

7. For the last 5 minutes gently deepen your breath and become more aware of your surroundings such as sounds and the objects immediately around you to bring yourself back to the present.

8. If you feel unsettled, sit for another 5 minutes so that you return to your day from a calm, unhurried place.