First gather together a few items. 1. A candle or something to gaze at (ex. lava lamp) 2. A small piece of fruit, candy, or cookie. Sit comfortably somewhere private. Close your eyes if you'd like and just breathe. Set an intention for meditating. Be aware of your inhalations and your exhalations for a minute or so. Be ready to focus on each of the 5 senses for a minute or 2.
First focus on your sense of smell. What do you smell? The room, dinner, pets, outside, rain, your own body, perfume, hair, skin.
Now focus on your sense of touch. First be aware of your breath and how it feels coming in and out of your nose. Then what do you feel on skin – your clothes for instance, the air on your cheeks. Touch the things around you. What do you notice in the different textures? Notice where you're sitting - your sitting bones, maybe the bottoms of your feet.
Now focus on your sense of sight. This can be candle gazing or something in your room (an aquarium, a lava lamp). Let your vision blur and just gaze. It's okay if your lids droop.
Now focus on your sense of hearing. Listen to your space – the little sounds that houses make, indoor sounds like a clock ticking or pet sounds. Outside sounds like wind, rain, birds, and grass being mowed.
Now focus on your sense of taste. Put a small bite of food in your mouth. Hold it in you mouth, let it sit there. Is it sweet, sour, or bitter? Dry, wet, soft? Roll it around a little. Let it sit and dissolve a little. Chew and swallow.
Now just sit. You can return to focusing on your breath if you need to. Or focus on the area between your eye brows. Just for a few minutes. Then allow yourself to wake up to the time and space you are in. Always remember to consider your intentions for your meditation. Namaste'
*When you're meditating it's always a good idea to choose a time and place that's private where you will not be disturbed for the amount of time you plan to meditate. Take care of any bodily needs like going to the bathroom and drinking some water before you start