• When practised regularly this short meditation will have a profound affect on your physical and mental health.

• Sit or lie comfortably. Loosen

your clothing . Close your eyes.

• Become aware of being still.

Notice that you are sitting or lying quietly and just observe how it feels.

• Now be aware of the contact you

have with the surface you are lying on, chair, bed, floor etc. Notice the parts of your body that are in contact with the chair, floor etc; your feet or heels, your legs, hips, back, arms etc.

• Now bring your attention to your breath. You don't need to change how you are breathing. Just observe what happens when you breathe in and out. Notice how your body moves as you breathe. Notice how your chest and abdomen rise when you breathe in and and relax as you breathe out.

• If it helps you can place your

hands over your abdomen so that you can feel the movement of your body more easily.

• Keep your awareness on this movement. Be aware of the gentle rise and fall of your body as you breathe in and out.

• Feel the flow of air through your nose into your lungs as you inhale and the flow from your lungs out through your nose and mouth.

• It is absolutely fine if your mind

wanders. Just bring your awareness back to your breathing and your body.

• See if you can stay with this process for a minute or so just observing your breath.

• Try to do this short exercise daily, each day extending slightly its duration to a point where you spend ten minutes.

• When practised regularly this short meditation will have a profound affect on your physical and mental health.