MEDITATION - Breathing:

Sit cross-legged on the floor, or with your bottom on a cushion and your legs (cross-legged) on the floor. Put one hand in the other palm, with your thumbs touching. Close your eyes gently. Sit up very tall, but relax your shoulders, arms and hands. Let your arms feel heavy so they relax. Pull your chin in just slightly toward your neck. Let your body relax so much that you could fall asleep, but sit up tall.

Take a deep slow breath in, and out. Try to breathe through your nose only, slowly and naturally. When we breathe slowly and deeply, our mind can slow down and relax. Notice how it feels to breathe in, and how it feels to breathe out. Notice the feeling at the tip of your nose as you breathe in, and notice the feeling in your nose as you breathe out. The tip of your nose may feel cool as you breathe in, and warm as you breathe out. Notice your stomach moving as you breathe in, and out. You stomach moves out as you breathe in, and it moves in as you breathe out. Let your stomach move naturally out, and in, as you breathe. Notice the feeling in your chest as you breathe in , and out. Your lungs fill with air as you breathe in, and empty as you breathe out. Notice any feeling in the throat as you breathe in, and out. Notice the feeling deep in your nose as you breathe in, and out. Now you can choose one place to focus on that is easy for you - the tip of the nose, deep in the nose, the chest, or the stomach. Keep your attention only on that place as you breathe in, and out, for several breaths, as long as you can. Try to notice if you are thinking about something else, and bring your attention back to that place, breathing in, and breathing out.