Sit comfortably and close your eyes. Focus on your breathing as you inhale and exhale. There is no need to alter your breathing or push in any way. Just listen to your breath.
If your mind wanders like monkeys skittering from tree to tree, do not worry. Simply call yourself back to your awareness of breathing, noticing it’s rise and fall.
Some people find rest in adding a phrase with each rise and fall of their breath.
- It is I—be not afraid
- Held in mercy—held in love
- I am with you—always
- Let your light shine—through me
- Just as I am—come