Sit in a comfortable, upright position; with your head and neck in-line with your spine. I chose the half-lotus position and half of the time I prop myself against a wall — to make sure that my back is straight.
Place your right hand on your right knee and your left hand on your left knee, palms up, allow your shoulders to drop and relax.
Close your eyes, relax your face, and start to notice you breath. If you can hear your heartbeat notice that too.
Allow yourself to breath-in deeply and fully, without over-extending your breath. As you breath-out make sure that you exhale all of the stale air out — contract your belly, bring it in towards your spine to make sure you do so. Give yourself a pause after you exhale, before you begin to slowly inhale again. As you breath-in again allow your belly to expand first. With your belly full of air finish your inhale by lightly expanding your heart. Allow yourself a short pause before you start to exhale again, then repeat. Again and again and again.
Follow this sequence for fifteen minutes. If you need to adjust the length of your breathing allow yourself to do so. The point is to listen to your body, to listen to your Breath, and be one with it.
If thoughts get in the way of your personal time with your Breath allow your thoughts to come and acknowledge them, but don’t linger on any one of them immediately go back to paying attention to your breathing. Meditation time is not thinking-about-stuff time, it is a time to cleanse your thoughts, purify your mind, and relax your consciousness.
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