Take a seat, either in a chair or cross legged on a cushion, and gradually become aware of the sensations of sitting; feelings of pressure in your back or legs. Feel your arms at your sides

And, perhaps take a few deep breaths.

Allow gravity to settle you into your seat.

And now, gradually become aware of the process of breath.

Notice where you feel the breath most distinctly, either at the tip of the nose or in the rising and falling of your abdomen.

Notice where you feel the breath most distinctly, either at the tip of the nose or in the rising and falling of your abdomen.

Just feel the mere sensations associated with the breath - from the beginning of the inhalation through the pause between breaths.

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