Instructions

Start by relaxing your muscles. When thoughts come to mind, disregard them, thinking "hmmm" or "oh well" and turn your attention back to your body. Let your muscles become loose and relaxed, starting with your feet... your ankles....lower legs....knees.... upper legs....pelvis....torso... back....shoulders....arms.... hands....face....and head. Feel your body....loose and relaxed.....

Turn your attention now to your breathing. Notice each breath, without trying to change your breathing in any way.... Just observe....

As thoughts arise, acknowledge them and let them go, returning your attention to your breathing....

Breathe naturally.... Slowly.... As your thoughts wander, simply return your attention to your breathing. Notice your breath as it flows gently in and out of your body....

Without any effort.... Acknowledge your thoughts and focus again on your breathing.....Interruptions are normal....just let these thoughts go and return your attention to your breathing....