So whether you're sitting on a cushion or in a chair,
Make sure you're sitting comfortably but also see if you can sit up straight so that you're alert.
Not rigid but so that you can pay full attention to your breathing.
Make sure you're well grounded and stable.
If you're sitting in a chair,
Make sure your feet are flat on the floor.
You can put your hands wherever they're comfortable,
Put them together or in your lap or on your knees.
I'd encourage you to close your eyes unless you're feeling very sleepy or would rather keep them open.
But if you do then maybe just soften your gaze and lower it to a point a few feet in front of you.
See if you can notice how your body is feeling right now.
And take a deep breath in and let it out.
Take another deep breath in.
As you exhale just see if you can release any tension you're holding in your body.
And now allow your breathing to return to normal.
Just see if you can hold your attention on each breath.
On the in-breath and then on the out-breath.
And at some point you'll probably start to notice that you're having thoughts.
Whether those thoughts are about the past or future or problems you're trying to solve.
Or if you're just wondering about the meditation,
Maybe whether you're doing it right or whatever.
When you notice that,
See if you can realize that that is a key moment in a meditation.
Just when you notice that you're no longer paying attention to the breathing.
And then very gently see if you can let go of that thought.
And then return your attention back to the next breath.
And just start again.
No matter how many times you find yourself distracted,
Just very gently starting again with the next breath.
We'll do this for about three minutes.
One,
Two,
Three,
Four.
I encourage you to keep your eyes closed.
Take another deep breath in and let it out.
Now see if you can expand the area of your attention beyond your breathing.
Notice the rest of your body.
Maybe notice any sensations in your feet.
Notice the sensation of your body sitting.
Maybe notice the heaviness of your shoulders.
Any sense of your whole body from the top of your head to the tips of your toes.
Take another deep breath in and let it out.
When you're ready,
Open your eyes and bring yourself back into the room.
