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For me this Loving Kindness, or Metta Meditation has been super helpful in transforming my meditation practice from a frustrating empty experience into a happy, sometimes even emotional few minutes. I love this one because it isn’t just sitting quietly, counting your breath. This meditation has you repeat phrases and keeps your mind focused in a loving way as you experience stillness.

Here are some things to know as you begin meditating:

• Find a quiet place
• Assume a comfortable seated position
• Scan the body. Be aware of any held tension and with an exhale see if you can release it.
• Find the sensation of breath in your body as you breathe naturally. You may feel it in your chest or throat, or perhaps in your nose. Simply feel the breath.
• Your mind will drift. Simply, re-direct your attention back to your breath. Over and over again. Important to remember that it is not a moment of failure when you see your mind has drifted into daydreams, worry, etc. Actually, that moment you notice your mind is doing something other than following breath is a moment you “woke up!” It’s a helpful moment. Just label it “thinking” and come back to “breathing.” You may find yourself doing this for your whole meditation session. That’s okay. With time—like working out a muscle—your focus will increase.
Source-- from “Yoga” by Sarah Herrington