Sit with your spine relaxed but straight.
Your hands facing down on your knees for a calming effect or facing up toward the ceiling to surrender.
Let your shoulders melt away from the ears and your eyes be soft.
Begin by noticing your natural breath without any expectation of how it is supposed to be.
It could be fast,
It could be slow,
It could be deep or it could be shallow.
But just allow it to be exactly as it is.
Notice the sensation of the breath as it moves out of the nostrils and across the upper lip.
If your mind has wandered,
Gently steer it back to the breath.
The normal breath.
Natural,
Unchanged breath.
Thoughts and feelings will come and go.
Just let them come but let them go.
Notice if you are trying too hard.
Relax the area between the brows.
Let the shoulders fall away from the ears and roll back so your back is straight but relaxed.
If your mind has wandered,
Return it to the sensation of the breath as it moves below the nostrils.
And across the upper lip.
Don't waste any time on disappointment or frustration if thoughts or feelings come.
Just notice them without any judgement and let them go.
Stay with the breath.
And begin now to bring awareness back into the hands and the feet.
Let your awareness spread throughout the entire body.
Feeling the seat,
The fabric of your clothes and your natural breath.
Take a deep breath in through the nose,
Letting the belly inflate and be round.
Hold and release it out through the mouth.
When you feel comfortable,
You may gently raise your eyes.
And let your awareness spread throughout the entire body.
