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An easy to follow meditation to help familiarise you with four areas of practice: Accepting and Welcoming, Acknowledging Distractions, Gently Concentrating and Awareness of Breathing. It begins with noticing and accepting of whatever appears in conscious awareness, followed by a gentle observing of body sensations, then simply feeling the rhythm and sensations of the body's breathing, leading to a gentle witnessing of the breathing in the nose or tips of the nostrils.