Meditation can be as complicated as you want to make it, but here’s a move in the other direction:
1. Pay attention to whatever you notice (inside or outside yourself, it doesn’t matter) without thinking it’s good or bad, pleasant or unpleasant, wise or stupid, worthy or unworthy.
Actually there’s only one step. That’s it.
Sometimes the word curiosity will help you.
You can start anywhere, even in the midst of a judgement: “I’m unhappy!” “This is difficult!” or “I’m doing this all wrong!”
Well, what’s it like? how does it feel? Explore it, its color, texture, emotion, sensation. What images come to mind? How would you dance it? If it were an animal, what would it be? Just keep yourself company. You can’t do it wrong.
You’re making friends with your mind, now.
When you notice you’re back to judging your experience, putting it away in a box, just notice that. You can start again. You can start anywhere. Really.
There’s a koan (any koan is helpful because a koan never makes things wrong or right) that goes like this: “What is it?”
– Rachel Boughton Roshi