Sit comfortably in the chair,
On the floor or simply lie on the bed relax your body,
Sit straight if you are on the chair or try to lie down straight so that your head is just above your pelvis or if you are lying down in line with pelvis keep your mouth slightly open and tongue relaxed,
Just lying there,
Not moving relax the root of the tongue,
Everything inside of the throat,
Inside of your head you can choose to have your eyes open or closed,
Your eyes are open,
The case is soft,
Not fixating on anything,
Just being aware of the space in front of you and if your eyes are closed feel how the gaze turned inwardly and how your eyelids touch gently relax your inner ear and the jaw and notice your natural flow of the breath and relax your mind and notice your natural flow of the breath and that is only thing to do,
Relax your mind and notice your breath if the thoughts arise,
Notice your breath if the tension in the body arises,
Notice your breath if your tongue starts moving,
Observe your breath if your eyes start moving,
Observe your breath follow your natural rhythm of inhalation and exhalation and then only slightly prolong it,
Make the inhalation longer and make the exhalation longer as well just slightly longer inhalation,
Slightly longer exhalation,
Just a couple of breaths and exhale fully,
Breath in fully and then come back to your natural breath without modifying anything just allow the in-breath to happen automatically and the out-breath as well observe how your chest and abdomen move and notice that small area under the nostrils between the nostrils and the upper lip and see if you can feel the air coming in and out keep your mouth open and relax the tongue relax the jaw and the eyeballs allow the breathing to happen naturally just notice under the left nostril how the air comes in and out the right nostril relax the space between the eyes behind the eyes the top of your head inside of your head inside of your mouth your throat and your heart center
