A very good way to begin with any meditation is to very consciously adjust your posture.

And so you might close your eyes and with your eyes closed, find a way of sitting so that

you're really upright.

You might just sense upright, lean a little back or a little forward, lean to the left

to the right.

And then find that balanced, aligned posture where you're sitting tall but you're not stiff.

And maintaining that tallness, see if you can just start relaxing your limbs.

Relaxing whatever can relax that's not directly supporting the posture.

You might at this point let the breath deepen so that you take a much more full and extended

in breath, filling the lungs.

And then a slow out breath, slow, slow out breath, so you feel the sensations of releasing

the breath.

Again, inhaling and filling the lungs, filling the chest.

And then a slow out breath, letting go, letting go.

One more time, nice deep full and breath.

Breathing slowly, softening down the length of the body, letting go, letting go, allowing

the breath to be in its natural rhythm now.

Just notice the quality of your presence, a little more of that sense of hearingness

right here, senses awake to the sounds, awake to the sensations in the body.

And with some interest, a kind of listening into your own heart, just become aware of

whatever mood is here.

For some of us, we haven't checked in with our heart in a while, so just to pay attention

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