Find a quiet place where you can sit or stand without disturbance or physical danger.
Lower your eyelids or close your eyes completely. Take three deep breaths and relax your body as you exhale, then begin breathing naturally.
Let your awareness gradually sink down to a point about three finger widths below your navel and two finger widths under your skin. This is an energy center known as the Dantian. If sensations such as warmth or vibration arise, simply notice them without holding on to them.
Maintain your awareness at this point. Do not react to sounds or other thoughts. With evenness of mind, keep your awareness at the Dantian.