Have a comfortable seated posture,
Either on the chair or on the floor.
I challenge you to keep your eyes open and fixed upon something that does not move.
Or if your practice is to keep your eyes closed,
You can keep your eyes closed.
Now once you settle your posture,
Notice your breath.
This practice of meditation is so simple and yet so difficult to maintain.
Just notice how every single meditation practice is a practice.
If any thoughts show up,
Simply go back to the sensations of your breath.
Now place your mind on your lower back and your lower belly.
Notice how that simple act of noticing creates a little bit of lift up through the spine.
Breathing in and out.
Your thoughts come up,
Go back to your sensations.
Now place your mind on your solar plexus.
Just under your diaphragm in the middle of your belly,
Above your belly button.
Then wrap your mind around your mid back.
Really breathing into the front and the back of the mid body.
You might be able to notice your rib cage expanding and deflating.
Then place your mind on the tip of your nose.
Breathing in,
Breathing out.
Take a long long breath in and a long breath out.
Your meditation practice is complete.
