| 1. Sit or lie comfortably. Loosen your clothing . | | | | your body more easily. |
| Close your eyes. | | | | 6. Keep your awareness on this movement. Be |
| 2. Become aware of being still. Notice that you | | | | aware of the gentle rise and fall of your body as |
| are sitting or lying quietly and just observe how it | | | | you breathe in and out. |
| feels. | | | | 7. Feel the flow of air through your nose into your |
| 3. Now be aware of the contact you have with | | | | lungs as you inhale and the flow from your lungs |
| the surface you are lying on, chair, bed, floor etc. | | | | out through your nose and mouth. |
| Notice the parts of your body that are in contact | | | | 8. It is absolutely fine if your mind wanders. Just |
| with the chair, floor etc - your feet or heels, your | | | | bring your awareness back to your breathing and |
| legs, hips, back, arms etc. | | | | your body. |
| 4. Now bring your attention to your breath. You | | | | 9. See if you can stay with this process for a |
| don't need to change how you are breathing. Just | | | | minute or so just observing your breath. |
| observe what happens when you breathe in and | | | | 10. Try to do this short exercise daily, each day |
| out. Notice how your body moves as you | | | | extending slightly its duration to a point where you |
| breathe. Notice how your chest and abdomen rise | | | | spend ten minutes. |
| when you breathe in and and relax as you | | | | 11. When practiced regularly this short meditation |
| breathe out. | | | | will have a profound affect on your physical and |
| 5. If it helps you can place your hands over your | | | | mental health. |
| abdomen so that you can feel the movement of | | | | |