So find a relaxed, comfortable position,
seated on a chair or on the floor on a cushion.

Keep your back upright but not too tight,
hands resting wherever they're comfortable.

Tongue on the roof of your mouth
or whatever is comfortable.

And you can notice your body from the inside,

noticing the shape of your
body, the weight, touch.

And let yourself relax and become
curious about your body seated here.

The sensations of your body, the touch,
the connection with the floor or chair.

Relax in the areas of tightness or tension.

Just breathe, soften.

And now begin to tune into your breath in
your body, feeling the natural flow of breath.

You don't need to do anything to your
breath, not long, not short, just natural.

Notice where you feel your breath in your body.

It might be in your abdomen.

It may be in your chest or
throat or in your nostrils.

See if you can feel the sensations
of breath, one breath at a time.

When one breath ends, the next breath begins.

Now as you do this, you might notice
that your mind may start to wander.

You might start thinking about other things.

If this happens, this is not a problem.

It's very natural.

Just noticed that your mind has wandered.

You could say thinking, or
wandering in your head softly.

And then gently redirect your
attention right back to the breathing.

So we'll stay with this for
some time in silence.

Just a short time, noticing our
breath from time to time getting lost

in thought and returning to our breath.

See if you could be really kind
to yourself in the process.

And once again, you can notice your
body, your whole body seated here.

Let yourself relax even more deeply.

And then offer yourself some appreciation for
doing this practice today, whatever that means

to you, finding a sense of ease and
well-being for yourself and this day.

[ Bell Ringing ]