taking the first of three full in breaths if you'd like through your nose lifting up the shoulders and with the first in breath like you're trying to touch your ears holding them shoulders up there and then nice long out breath through the mouth and dropping the shoulders and pulling them back so you open up your chest and for the second in breath pulling in the belly nice and taught and

just keeping it really tight and then breathing out through the mouth and softening the belly.

Perfect, perfect.

And then for the third in-broughs, squinching the toes, fists and the facial muscles just tightening that old pinched ugly face, hold it, hold it and then

relaxing the jaw, the forehead, encouraging the micro muscles around the eyes to relax and let's take a survey around the body and first notice contact sensations if there's any way you can make your clothing more comfortable

feel free to do that if you'd like to

readjust any part of your posture, feel free throughout the meditation if you feel any

discomfort and you need to reposition yourself.

That's fine.

Just do it in a way that doesn't cause sound that disrupts your

neighbors peace so what that means is take a moment to before you have to shift if you do need to to ask yourself how can I do

this in the most quiet way possible and then we're going to start with a concentration

meditation and move into what's called choiceless awareness.

So the object you can start out with, if'd like is the breath or any other body sensation

and the goal is to keep the breath in the front of awareness, what we might call the

spotlight of awareness, that foreground of your attention. So you can either pay attention to the sensation of air entering at the tip of the nose,

or you might become aware of the movement of contraction and expansion associated with

exhalation and inhalation. If you do work with the breath, you might want to at first

employ a counting strategy thinking one. employee accounting strategy.

thinking one on the in-breath, two in the out, three on the following in-breath, four on the out, and then when we reached five,

and the next in breath, we start counting back down.

Four on the out, three in the in, two, in the out.

...