Begin any meditation by getting comfortable and grounding/rooting yourself by either planting your feet on the floor (if sitting in a chair) or sitting on a cushion with your legs in a cross-legged position. It’s not really about how you are sitting. The goal is to keep your back straight. If you need to lay down, do that.
Close your eyes and count the seconds it takes as you inhale deep into your belly. Hold your breath for 1-2 seconds. Exhale for the same amount of seconds it took to inhale. Repeat, trying to match the seconds it took to inhale with the seconds it takes to exhale. Once you are matched, try to increase the seconds to inhale/exhale.
I love this meditation because it’s a great way to get started if you are new to meditation and just as effective if you’ve been meditating for years. It literally has you focusing on your breath, resulting in being in the present moment. You can do 20 breaths, 2 minutes, or 20. It’s up to you.
By the way…Research has shown that regularly practicing meditation, mindfulness, and/or breathing strategies reduces a person’s stress levels and anxiety, while improving attention and focus.