To begin,
Sit comfortably in your chosen position,
Whether it be on a cushion,
A meditation bench,
Or a standard chair.
Make sure that the clothes you are wearing are loose and comfortable,
And do not restrict any blood flow,
Especially to your knee joints,
Your shoulders,
Your elbows.
Make sure that your back is straight and that your head is naturally positioned along the center line of your spine.
Your chin is slightly downward,
Your lips are closed,
And your breath is through the nose.
Place your hands either lightly on your knees or folded palm up at your hips.
Gently close your eyes.
Become aware of your body in its sitting position.
Check to see if there's any tension,
And move slightly if you need to,
To adjust your position.
Become aware of the sounds in your environment.
Gradually disengage your mind from these sounds.
Draw your attention to your breath.
Be aware of the breath in its natural form.
Do not change the breath in any way.
If the inhalation is quick,
Let it be so.
If the exhalation is quick,
Let it be so.
If it seems that the breath is centered in the upper chest,
Let it be so.
Just observe.
Bring your attention now to the top of your lip,
To the spot between the nose and the top of the lip,
Below the nostrils.
Focus all of your attention on this one spot.
Notice your breath.
Notice the sensations associated with each breath.
As you breathe in,
You may feel a cool sensation around the entry to the nostrils.
As you breathe out,
You may feel a warm sensation at the nostrils.
Observe for yourself this fluctuation in temperatures,
Cool at the inhalation,
Warm at the exhalation.
When your mind drifts away to a distracting thought,
Bring it gently back to the point of concentration.
Always be gentle.
Never let any feelings of frustration or impatience come into your thoughts.
If you recognize these as so,
Acknowledge them and let them go and return to peaceful observation.
Breathing once again on the point below the nostrils,
Above the upper lip.
Being aware of the in-breath and being aware of the out-breath.
Now gently let your awareness go from your one-pointed concentration.
Become aware of the sounds in your environment.
Cast your sense of hearing as far away as you can.
Embrace all the sounds that you can hear.
Wiggle your toes.
Wiggle your fingers.
Sway your body to and fro.
This is the end of our first meditation.
