Sit comfortably and observe your natural breath. There's no perfect way to do this.
Minute one: arrive
Find a comfortable position. Close your eyes if you wish, or soften your gaze. Notice contact with the ground.
Minutes two to four: notice your breath
Follow your natural breathing rhythm. When attention wanders, gently return.
- Don't force your breath or hold it.
- If you feel dizzy or uncomfortable, return to natural breathing or stop.
Last minute: return
Notice your body, move your hands and open your awareness to the room. What do you need now?
Small pauses can change the way we move through the day.