Counting the Breath
Sit comfortably, breathe naturally. Count exhalations. After you count ten of them, start again at one. When you get distracted by stray thoughts and lose count, it's okay, it is expected and an important part of the process, just resume counting starting with one.
Getting distracted by stray thoughts is part of letting them out. Going back to counting is part of letting go. In this way you calm the mind by letting out and letting go of thoughts and emotions.
When you notice thoughts arising, pay attention to how you feel in your body. Are there emotions that accompany the thoughts? Are there sensations in your body that accompany the emotions?
Consider this type of meditation not a way to develop concentration but as a technique that helps the mind to calm down. You should do it in a relaxing manner. If you find yourself doing it in a way that is tense, try to be more relaxed.
Walking Meditation
Walk at a normal walking pace. Count to three as you take three steps while inhaling and then continue counting to six as you take three more steps while exhaling. Then start over. You don't have to inhale for three steps and exhale for three steps, you can use what ever number of steps happens to feel right for you.
(It's not good idea to do walking meditation where there is a lot of automobile traffic if you will be crossing streets.)
More about meditation can be found at my web site.
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