When: “Whenever you find time. There is no need to make a fixed time. Use whatsoever time is available. In the bathroom when you have ten minutes, just sit under the shower and meditate. In the morning, in the afternoon, just four or five times, for small intervals — just five minutes — meditate, and you will see that it becomes a constant nourishment.
Duration: “Just for a few minutes.
Step 1: Relax the Breathing
“Relax the breathing system, nothing else — there is no need to relax the whole body. Sitting in the train or plane, or in the car, nobody will become aware that you are doing something. Just relax the breathing system. Let it be as when it is functioning naturally.
Step 2: Watch the Breath
“Then close your eyes and watch the breathing going in, coming out, going in. Simply relax and watch the breathing. In that watching, nothing is excluded. The car is humming — perfectly okay, accept it. The traffic is passing; that’s okay, part of life. The fellow passenger snoring by your side — accept it. Nothing is rejected. You are not to narrow down your consciousness.
“Concentration is a narrowing down of your consciousness so you become one-pointed, but everything else becomes a competition. You are fighting everything else because you are afraid that the point may be lost. You may be distracted, and that becomes disturbing.
“There is no need to do it for twenty-four hours. Just a cup of meditation will do! No need to drink the whole river. Just a cup of tea will do. Make it as easy as possible. Easy is right. Make it as natural as possible. And don’t be after it; just do it whenever you find time. Don’t make a habit of it, because all habits are of the mind, and a real person in fact has no habits.”