Take a deep, slow, full breath. Notice the sensation of breath in the back of your throat. Notice the wall of your belly rising and falling. Notice the warm air exiting your nostrils as you exhale.
Soften the muscles of your forehead and the muscles behind your eyes. Relax your jaw and let gravity draw your shoulders down, away from your ears.
Initially, meditation is an exercise of reestablishing (and maintaining) a connection between two things: the sensations that arise as a result of breathing (the object), and your awareness/conscious attention.
The act of noticing that your mind has wandered and recalling your attention to the sensations of breathing engages and develops your capacity to concentrate. If it helps think of concentration as a muscle that can grow and become stronger and more stable. The longer and more often you are able to reestablish and hold a connection (concentrate), the more relaxed your nervous system becomes which causes your mind, thoughts, breathing, rate of digestion, emotions, blood pressure and heart rate to soften which eventually results in a state of deep relaxation that feels more restful than sleep. Do not take my word for it, try it for yourself, it is to be experienced, not just read about!
When you realize that your mind has wandered and you have been absorbed in thought, simply acknowledge that your mind has wandered and start again. Every single time you recognize that your mind has wandered, you are making progress. If your mind wanders one hundred times, simply return your attention back to your breath one hundred times. Go easy on yourself. At times our minds, accompanying thoughts and emotions can feel like a churning ocean in a wild storm. At other times the surface of our mind can feel like a still mountain lake, a mirror to peaceful surroundings. Whatever arises, concern yourself with the calm depths and gentle currents below by engaging witness consciousness. -blissninjas
Read more at: