Take a seat either in a chair or cross-legged on a cushion.
Then gradually become aware of the sensations of sitting - the feelings of pressure in your
back or legs, feel your arms at your sides, and perhaps take a few deep breaths.
Allow gravity to settle you into your seat.
Now gradually become aware of the process of breathing.
Notice where you feel the breath most distinctly.
Either at the tip of the nose, or in the rising and the falling of your abdomen.
Just feel the mere sensations associated with the breath - from the beginning of the inhalation,
to the pause between breaths, and follow the exhalation to the end.
Simply cover the breath with your awareness.
Just allow the breath to come and go naturally.
Every time your mind wanders to a thought, gently return it to the breath, or to the
sensations of sitting.
The feeling of your back against the chair or the cushion.
The feelings of pressure in your legs.