Seek out a space where you can lie down without being disturbed.
Lie on your back with your knees bent and your feet on the ground. Rest your palms lightly over the centre of your chest.
This feels lovely.
Let yourself be cradled by the earth beneath you.
Now, gently guide your attention to the centre of your chest. Your heart space.
Let your attention be light. Try not to grasp.
Notice your breath at your heart space.
Look at your breath, listen to your breath, feel your breath.
If your attention drifts, gently, kindly, bring it back to your heart space.
Heart space, breath at heart space. Heart space, breath at heart space. Heart space, breath at heart space...
Silent as a flower, beautiful, modest as a flower, with that indescribable movement of opening from the centre, revealing all the beauty enclosed within. - Sandra Sabatini