When you sit for meditation, find your position and relax. Let your body breathe.
Do nothing else.
Be aware of your in-breath.
Be aware of your out-breath.
Nothing else.
When you realize you have been carried away by a thought or an emotion do not react with disappointment or frustration. All such responses are a waste of time.
When you realize you have been carried away by a thought or an emotion, return your awareness to your breath.
No thing else.
Be aware of your in-breath.
Be aware of your out-breath.
No-thing else.
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