“simple mindful meditation technique for beginners is described below: Find a quiet and well-aerated room to practice your meditation in. Sit comfortably on a chair, or you can sit on the floor. Ensure that your posture is relaxed and that your shoulder and neck muscles are not tense. Your head, neck, and spine should be aligned but not tense or stiff. Bring your mind to the present by pulling all your focus to the here and now. Concentrate on your breathing, feel the breath enter your body as you inhale, and feel the air exit your body as you exhale. Take deep breaths all the time, focusing on the sensation of the rising and falling of your diaphragm. To make it easier to focus on your breathing, you can place one hand on your upper chest and the other above your navel. This will aid you in engaging your diaphragm when breathing in and out. Breath in slowly through your nose, as you inhale, the hand on your navel area should feel your stomach rise gradually as the air enters your body. On the exhale, let the breath out through your mouth with your lips slight pursued. As you exhale, the hand on the navel area should feel the stomach relax and fall back into the starting position. As thoughts pop up in your mind, do not quash or try to suppress them; simply turn your attention back to your breathing and focus on the inhale and exhale motions of rising and falling. Stay in this state for at least 10 minutes, always pulling your focus back to the present and away from thoughts and emotions by simply focusing on your breathing. At the end of the 10 minutes, rise slowly from your position, and allow your mind to become gradually aware of your surroundings.”