Lie down comfortably. Let the bed support your body. Begin by noticing the breath that is already here.
You do not need to reach a special state. Falling asleep is fine. Staying awake is fine, too.
Find a comfortable position
Lie on your back or your side, whichever feels comfortable. Adjust your pillow or covers as needed. Let your hands rest easily.
Close your eyes if you wish. Give yourself a moment to settle. You can change your position whenever you need to.
Notice your natural breathing
Feel one breath coming in and one breath going out. You may notice a small movement in your chest or belly, or the feeling of air at your nose.
Allow the breath to keep its own pace. There is no need to breathe deeply, count, or hold your breath. Let breathing happen without trying to make it perfect.
Allow thoughts and feelings
Thoughts about the day may appear. You may remember something unfinished or begin planning tomorrow. Feelings may be present, too.
You do not have to remove them. When you notice that your attention has wandered, gently feel the next natural breath. If it wanders again, you can return again.
If focusing on your breath feels uncomfortable, notice the contact between your body and the bed instead. You can also open your eyes or stop the practice.
Let yourself rest
Continue for as long as it feels comfortable. There is no need to check whether you are relaxed enough or close to sleep.
If sleep comes, let the practice end there. If you remain awake, simply rest for a while. You do not need to finish the video or follow every instruction.
A one-hour meditation video
The video below begins with about 13 minutes of spoken Korean guidance, followed by quiet music for the remainder of the hour.
The written practice above is in English and can be used on its own. If you choose to play the video, keep the volume comfortable. You can close your eyes without watching the screen.
Guided by Ho-gyun Cho (조호균), Korea Meditation Education Center (한국명상교육원).