We begin this four-minute mindfulness practice by bringing ourselves into a posture that is upright and stable as we lower or close the eyes and bring our attention to the posture as we breathe sitting upright alert engaged for this is a practice of waking up not rigid not slouched alert with awareness directed to the sensations of the body a sense of the body from head to toe side to side belly to back and of where the body makes contact with the chair or cushion as you breathe noticing the touch points where the body meets the cushion beneath the back of the chair behind where the feet may contact with the ground or shoes or socks the sensations of rising in and around the hands and fingers as they rest one in the other or on your lap aware of the sensory experience of the body for this is a practice of coming to our senses where of the flow of air as it enters and leaves your body perhaps at the nostrils or the mouth the flow of air the subtle flow of air that you are aware of that you feel or of the belly moving with the breath rest your attention here always give wash to your breath as you breathe Aware of the breath.
