Sit up with a straight spine. Use a blanket to sit on if your back begins to round or if you hips are tight. You want to be comfortable. Place your back against a wall if you need.
Begin to breathe. Be aware of the breath moving into your body. Notice where it goes to and how it feels.
Now notice the quality of your exhale. Allow the breath to move evenly in and out of the body.
Now begin to breath deeply in through your nose and exhale out of the nose. Notice how you feel. Notice where your mind goes. Bring the mind back to your breath once it begins to wander.
Enjoy this quiet time. Allow yourself to accept this feeling of oneness.
Come out when you fell ready. Give yourself some quiet breathing time everyday.
Enjoy your practice and always be on your own mat.
