6. STEP FIVE:
Zone in on your
Breathe in deeply through your nose for at
least three seconds and hold it in for a further
two seconds. Next, exhale for at least four
seconds through the mouth
7. STEP SIX:
Focus in on how your
body is feeling in this
Bring awareness to the body breathing in and
out, noticing touch and pressure where it
makes contact with the seat or floor.
Throughout this practice, allow as much time
as you need or want to experience and
investigate each area of the body.
8. STEP SEVEN:
your thoughts drift
and calmly bring
Lots of people think meditation is about
clearing your mind, or stopping all thoughts. ...
Instead, just try to practice focusing your
attention. Stay with whatever arises. When
thoughts or feelings arise, and they will, you
might try staying with them awhile. And when
you are ready bring them back to the body.