Mindfulness of breath and body.
So beginning by getting an overall sense of the body,
Particularly feeling the contact with the ground and a sense of the ground taking your weight.
And feeling the contact with the cushions or chair and allowing them to support you.
Did you find it helpful just rocking the body backwards and forwards slightly to find a point of balance?
And similarly rocking the head slightly again to find a point of balance.
Allowing your hands to be supported.
Now taking awareness onto the breathing.
So not trying to do anything to the breath.
Simply noticing the sensations associated with the breath.
As the breath comes into the body and goes out again.
So you might be aware of the breath high up in the body where it first enters or lower down in the chest or the belly.
And when your mind becomes distracted just making a note of where the mind has gone to and then gently returning to the sensations of the breath again.
As best as you can being interested in the sensations of the breath.
Noticing differences in breathing rate and length.
Hyptease and sensations.
And each time your mind becomes distracted,
It's making a note of where it's gone to and patiently and persistently returning to the breath.
And every time your mind becomes distracted,
It's making a note of where it's gone to and.
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