by Friends of Godwin
Sit in a very relaxed, comfortable position; try to have your spine erect but relaxed.
Let us begin by being conscious of the body, feeling every part of the body. So when thoughts come, gently let go of them and come back to the body.
Feel friendly and gentle towards your body. Feel what it is to sit with your body completely still and completely relaxed.
When the body is inhaling, you know that the body is inhaling; when the body is exhaling, you know that the body is exhaling, using the breath to develop awareness.
Please do not consider thoughts as a distraction, make friends with them and come back to the breath. See your breath as your friend and just be with your friend, just enjoying, discovering your friend.
When you change your posture, please do it slowly and with awareness.
Experience the present moment, the here and the now; not thinking about the past, not thinking about the future, just enjoying the present moment.
Learn to feel friendly with whatever is happening in our mind and body: thoughts, sounds, sensations, emotions, just feeling friendly and gentle towards them, learning to use general awareness with friendliness.