Some quite nice instructions for meditations at the Secular Buddhist Association. Though they are basic, they touch on a good number of important issues, and offer some practical thoughts on technique. When you get to the article, you may want to skip to the “Starting a Meditation Practice” section, though the background information is good. Here’s an excerpt.
At first we can easily get distracted by what seems like a new and increased number of thoughts, but they’re not new, we’re simply stepping back and noticing them perhaps for the first time in our lives. It’s not a problem, they’ve always been there, and they not only lack substance, but each one arises and falls, just like the breath. They’re impermanent, coming and going, and you can start to build a skill in your meditation of just letting them be thoughts instead of powerful ideas upon which you have to act. Every moment, you have a choice, and meditation helps you begin to notice that and make the best choice you can.
If you lose track of the breath, that’s okay, and is in fact very normal and expected. Don’t beat yourself up about it, just kindly and gently return your attention to the breath. You’ll do this again and again, throughout the entire meditation session. This is what we mean by the practice.
It’s a simple idea that can be hard to implement, it’s a practice, not a perfect!
There are many ways to help apply your attention and sustain it. One way to do this is to count with each exhale, starting with one, put your full attention on the inhale, then count silently two to yourself on the next exhale, put your full attention on the next inhale… all the way to ten. After reaching ten, start again at one. Again, it’s perfectly normal and expected to lose count! Just kindly and gently return your attention to the breath, and start again at one.