• Choose a quiet, peaceful spot where you won’t get disturbed by anything.
• You can light some incense and play some soft music on the background if that feels nice to you, but this is, by no means, necessary.
• Sit down in a comfortable posture, keeping your back straight.
• Close your eyes and take a few deep breaths.
• Begin observing what thoughts are coming up with each inhalation.
• Observe how the thoughts are affecting your emotions and your body.
• Simply observe. Do not ask why a particular thought is coming up.
• Witness it as if it was happening in someone else’s mind. You are just watching, not pondering or mulling over the thoughts. You are simply perceiving whatever is coming up, there is no judgment, no effort to make anything go away.
•  However, if you feel that you have become stuck in a particular thought, then gently suggest to your mind “thinking” and bring it back to the present.
• You can practice this meditation from anywhere between 2 minutes to 30 minutes.
• Any time is a good time for practicing mindfulness meditation!

Please refer to the book for more details on this activity.