You could be 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 relaxed on the roof of your mouth .
Relax your body.
Try to notice the shape of your body, its weight. Let yourself relax and pay attention to the sensations your body experiences, the touch, the connection with the floor or the chair. Relax any areas of tightness and just breathe.
Feel the natural flow of breath—in and out. Don’t force or alter it. 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 begins.
Be kind to your wandering mind.
You may notice that your mind starts to wander. You may start thinking about other things. If this happens, don’t worry, it’s very natural. Just notice that your mind has wandered. You can say “thinking” or “wandering” in your head softly. And then gently redirect your attention right back to your breathing.
Continue for five minutes or so.
Notice your breath, in silence. From time to time if you get lost in thought, gently return to your breath.
Centre again before you check out.
After a few minutes, refocus your thoughts on your body, your whole body, seated here. Let yourself relax even more deeply and then recognise and acknowledge your success in completing the process.