a comfortable position, either cross-legged on the floor or
in a chair. Sit up tall with the spine straight, the shoulders
relaxed and the chest open. Rest the hands on the knees with
the palms facing up. Lightly touch the index finger to the
thumb. Relax the face, jaw, and belly. Let the tongue rest
on the roof of the mouth, just behind the front teeth. Allow
the eyes to lightly close.
Breathe slowly, smoothly and deeply in and out through the
nose. Let the inhale start in the belly and then rise gently
up into the chest. As the breath slows and deepens, let go
of any thoughts or distractions and allow the mind to focus
on the breath. Feel the breath as it moves in and out of the
body, feeling it move through the nose, throat, windpipe and
lungs. Feel the body as it rises and falls with each breath.
Bring as much of your awareness and attention to your body
and breath as possible with each moment. As the thoughts return
to the mind, let them go, and return the focus back to the
body and breath.
Practice this meditation for 10-20 minutes. To end, gently
let the eyes blink open, inhale the palms together in front
of the heart, exhale and gently bow. Take a moment or two
before moving on with the rest of your day.