Ten minutes.
Sit in any comfortable
seated position. If your legs, hips, or back are tight, use plenty of
cushioning.
For example, if you sit in a cross-legged position on the floor,
place cushions or folded blankets under your hips as well as your legs.
If you prefer to kneel on a bench, to sit up in a straight-backed chair,
or even to lean back in a soft reclining chair, that’s fine.
What is important
is that there is no anxiety or discomfort caused by your posture, so that your
focus can remain internal.
When you are comfortably seated, bring your awareness
to the feeling of the breath touching inside your nostrils, and focus on this
sensation.
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