Sitting & Breathing

Intention: being with the body and breathing. Contents: the practice starts with noticing the contact points (feet, thighs and buttocks, and hands). Then moving to the breath, the sensations of the breath in different parts of the body (nose, throat, chest, and abdomen). Noticing the full duration of in-breath and out-breath, and a brief pause between in and out. If the mind starts to wander, just notice and return to the breath. Finally moving to the whole body, sitting here and breathing.