Be aware of your body. You can close your eyes and just feel the different sensations, the different movements in your body.
Learning to feel the body, learning to feel friendly towards the body.
Feel grateful that you have this body and that we can use the body for our practice.
If you can relax your body, you can relax your mind. Feeling relaxed is not resisting anything in the body and in the mind.
Please allow your body to breathe naturally. Let the body breathe the way the body likes to breathe.
When the body is exhaling you know that the body is exhaling. When the body is inhaling you know that the body is inhaling. Have your complete and full attention on the in-breath and the out-breath.
It is natural that you will have thoughts. Just know that you are having thoughts. Don’t resist them, don’t dislike them, but pay more and more attention on the in-breath and the out-breath.
If you are having any unpleasant sensations in the body, please learn to be mindful of them, to be aware of them, learning to make friends with them, learning to say okay to unpleasant sensations.