Start Meditation One: Mindfulness of Body and Breath
By focussing solely on a single stimulus, this body and breath meditation helps to settle the mind. The movement of the breath in the body is ideal to focus on as this sensation is always present.
It is recommended by the authors that this is practised six out of seven days in the first week of the programme. This meditation is only eight minutes long so aim for twice or more per day if you can.
This meditation is often useful for focussing oneself on the present moment, putting a brake on stressful trains of thought. This is also useful for general practise of the skill that is meditations — particularly for beginners.