This is the first in a series of meditation practices that are meant to increase focus, awareness, and enable you to be more present with the breath in your everyday life. This particular breath meditation is for beginners.

Related: Everything You Need to Know About Meditation Posture

The guided breath meditation will help the practitioner stay grounded, while becoming familiar with their own breath and body. In this practice there’s an option to keep the eyes opened or closed, and to count the breath as a way of become familiar with our tendencies, our tension, and ourself.

Watch the video above as Lodro Rinzler, a Shambhala Buddhist meditation teacher and chief spiritual officer of MNDFL, a drop-in meditation studio in New York City, guides you through the basics of this essential meditation technique that will allow you to find presence and calm wherever you are.

Photo by Jill Richards