Find your meditation posture...
Sitting in a way that’s neither too tight nor too relaxed
But comfortable and upright
Then notice your body from the inside
Noticing the shape and the weight and the touch
And areas you make contact with the floor or the chair
Then you can focus on your breathing
Feeling your breath
In the area of either the abdomen, chest, or nostrils
Feeling the gentle rising and falling of your abdomen or chest
Or the coolness and in and out sensations at your nostrils
So the breath is our anchor
It’s where we establish our awareness
It helps us have something to always return to
This simple act of breathing
Now you might notice that other things pull your attention away from the breath
And that might be sound
So right now, just for a moment
Bring your attention to the sounds
Inside the room
Or outside the room
Simply listening
They might be pleasant sounds, unpleasant sounds
Listen to them with curiosity and interest
Noticing them coming and going
Without getting caught up in a story about what that sound is or why it’s there
Simply listening
Can also notice the sound of silence
And now letting go of this hearing
The listening
Bring your attention into your body
And notice if there are body sensations
To be aware of
There might be pressure or tightness
Or movement or vibration
Or warmth or cold
Or tingling
Notice which sensations call out to you
And let your attention go to them
It might be a very strong and obvious sensation
There might be a soft or subtle sensation
Continue to focus on your breathing
Stay at present, in this moment
Breathe in
Breathe out
Repeat until you are ready to move forward.