Learning to meditate

Create a corner with a pleasant atmosphere and adopt an upright posture, for example sitting cross-legged. Then close your eyes.
Notice the posture: You are sitting upright and as secure as a mountain. Start a journey through your body: feet, legs, buttocks, back, stomach, shoulders, arms, neck, head, face. How does each part of your body feel?
Let your thoughts wander: Follow your breath, let it come and go as it happens on its own. If thoughts arise, for example about what you still have to do today or what has been bothering you during the day, do not evaluate these thoughts, but observe them without judgment. Look at the thoughts for a moment and then let them pass again, like waves or clouds. You are completely in the here and now - and your breath is your anchor.

Breathe consciously

We do it around 18,000 times a day on average - and yet we hardly give it a second thought: breathing. With every breath, we breathe new life into our body, supply it with oxygen - and remove harmful substances when we exhale. Deep breathing calms us down and frees us from stress and worries.
Alternate breathing: Fold in the index and middle fingers of your right hand. Bring your right hand to your nose. Breathe in, close your right nostril with your right thumb and breathe out through your left nostril. Inhale left, hold briefly, close left nostril with ring finger. Exhale through the right. Repeat as often as you feel comfortable.
Feel the vibrations: stand upright, inhale and slowly exhale on a voiced "sss". The gentle vibration this creates reduces tension.