First find a balanced upright position.
Sit with your feet on the floor and your hands resting gently in your lap or on your thighs.
Ensure your back is upright but not rigid.
If possible sit slightly forward without leaning back.
This will assist you with maintaining your attention.
Imagine a string going from the top of your head and attached to the ceiling holding you up.
Remind yourself of your intention for this practice,
The positive benefits for yourself and others.
Gently close your eyes or gaze through hooded lids and begin by connecting with your breathing.
Take a couple of slow deep breaths in through your nose and out through your nose.
Feel your breath go all the way down to fill your abdomen first and then your chest and your shoulders and then exhale slowly releasing the abdomen first followed by the chest and the shoulders pausing slightly before gently inhaling again.
Your breath will naturally slow and deepen as you do this.
If you like you can count to four as you inhale,
Pause for a second and then exhale for a count of four.
And then let your breathing settle back to its natural rhythm and just observe the breath flowing in and out a few times.
Now let your body be still.
Be aware of where you are now and of your physical body.
Feel the touch of your feet on the floor and the weight of your body on the chair.
Feel the sensation of the clothes on your skin and the air on your face and hands.
Be aware of any sense of smell or taste.
Be aware of hearing.
Let sounds come and go and extend your hearing right out to the furthest and softest of sounds.
Be fully here.
Gently keep bringing your attention back to your breath.
Notice the sensations of air going in and going out.
When thoughts appear as they naturally will,
Simply see them as clouds passing across a clear blue sky without getting lost in the storyline.
Allow them to be there.
When you notice your mind has wandered,
Gently bring your attention back to your breath.
If you want,
You can count your breaths one to five.
An inhalation and an exhalation is counted as one breath.
When you reach five,
Begin again at one.
And if you lose count,
Avoid the tendency to get frustrated and simply return your attention back to your breathing.
And stay with your breath for a few moments more.
Now when you're ready,
Slowly open your eyes and gently come back to the room.
