Whether you're sitting in a chair or on a cushion,
Make sure you're sitting up straight such that you're alert.
You do want to be comfortable but not too relaxed.
You want to be able to pay attention.
If you're on a cushion,
Make sure you're well grounded and feeling stable.
If you're in a chair,
Put your feet flat on the floor and place your hands wherever they're comfortable.
I invite you to close your eyes and take a nice deep breath in and let it out.
Take another deep breath in and as you exhale,
Just let go of any tension you're holding.
Now allow your breathing to return to normal.
Just allow your attention to sit lightly on each breath.
Just paying attention to the in-breath and the out-breath.
You can notice the air as it's travelling.
You can pay attention to your body as it's moving,
Your belly or your chest as they rise and fall.
Just try to hold your awareness on any aspect of each breath as it's happening.
Then when you notice that you've got distracted,
Your mind has wandered somewhere.
Just notice that and then without judging it or thinking about it too much,
Just see if you can let go of that thought.
Then return your attention back to the next breath and just start again.
I'll do this for about 10 minutes.
Anybody?
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