Breathing Mediation -
Count to 50 Four ways
If you have trouble keeping your attention focused during meditation, this is a great one to use. It is a four-part breathing meditation that sounds complicated to explain but is actually very simple when you do it. The "complexity" is actually its virtue, since that is what helps keep the mind from wandering. You can listen to this track and be guided through it or, once you have it down, simply set a timer for 5 or 30 or whatever minutes and you get as far as you get in that time. You can practice it as a variation during your seated meditation practice or you could do it during the night if you have trouble falling asleep. You could also do it on the bus or during an aggravating meeting. Whenever, wherever is fine.