Lying down.
Taking your body rest.
Noticing whatever you're thinking now.
However you feel right now.
And then when you're ready,
Taking three deep breaths.
While paying attention to the rising and falling of your belly.
Not trying to do anything special except just notice the sensation,
What it feels like.
And then placing your hand on your belly.
And as best as you're able,
Paying attention to the rocking of your hand with each breath.
And recognizing that your mind will go off somewhere else over and over again.
Or you might feel restless.
All of that's normal.
All of that's totally fine.
But each time you notice your attention's gone somewhere else,
Coming back again to your hand rising and falling on your belly.
If you'd like,
Counting breaths,
Sticking to small groups.
So perhaps counting up to five and then starting again at one.
And each time you lose track,
Simply starting over.
Noting any tendency to get frustrated.
There's no need to.
The distractions will happen.
Breathing in one.
Breathing out one.
Breathing in two.
Breathing out two.
Continuing at your own pace.
And coming back again to breathing in and breathing out.
Noticing wherever your mind's gone.
And allowing those thoughts to be for just now.
Allowing them to show up and then continue on.
Thoughts are normal.
Everyone has thoughts continually throughout the day,
Throughout this type of practice.
Coming back gently and over and over again to the feeling of breathing right now.
Allowing thoughts and feelings to show up because they will.
And then each time coming back again.
Breathing in one.
Breathing out one.
Breathing in two.
Breathing out two.
And then again coming back to the next breath.
Not trying to fix anything or change anything at that moment or at this next moment.
At some other time during the day there might be something to act on but right now simply lying here.
Guiding your attention to the rocking of your hand.
To the sensation of breathing.
And when you're ready,
If you'd like,
Opening your eyes or continuing to lie still.
