Get comfortable. Keep your spine erect whether you’re seated in a chair or on a cushion.

Drop your chin slightly toward your chest.

Gently close your eyes or narrow your gaze on a focal point in front of you.

Receive the breath, meaning normal breathing.

Begin to notice sensation in your body…. a tingle, maybe some density, the flow of air into your nose.

What do you hear, smell, feel?

Just notice. Observe.

Experience the sensations as they arise and fall, as they shift and change.

Remain seated in stillness and observe your sensation until complete.