1.
Find a comfortable position either lying on your
back or sitting. If you are sitting down, make sure that you keep your back
straight and release the tension in your shoulders. Let them drop.
2.
Close your eyes.
3.
Focus your attention on your breathing. Simply
pay attention to what it feels like in your body to slowly breathe in and out.
4.
Now bring your attention to your belly. Feel
your belly rise and expand every time you breathe in. Feel your belly fall
every time you breathe out.
5.
Continue to focus your attention on the full
experience of breathing. Immerse yourself completely in this experience.
Imagine you are "riding the waves" of your own breathing.
6.
Anytime that you notice your mind has wandered
away from your breath (it likely will and this is completely normal!), simply
notice what it was that took your attention away and then gently bring your
attention back to the present moment - your breathing.
7.
Continue as long as you would like!
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