A beautiful basis for meditation is Thich Naht Hahn’s breathing meditation.

Breathing in, I know that I’m breathing in.
Breathing out, I know I’m breathing out.

Breathing in, my breath grows deep.
Breathing out, my breath grows slowly.

Breathing in, I feel calm.
Breathing out, I feel ease.

Breathing in, I smile.
Breathing out, I release.

Breathing in, I dwell in the present moment.
Breathing out, I know it is a wonderful moment.

In, out;
deep, slow;
calm, ease;
smile, release;
present moment, wonderful moment.

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