Meditation exercise for during the day

  1. Sit down in a chair with both feet next to each other on the floor.
  2. For a moment, hollow your lower back and then round your lower back. Then find the middle and feel how your spine can straighten up out of your lower back.
  3. Move your shoulders a couple of times forward, up and back until your shoulder blades come to a rest on your back. Keep your chin parallel to the floor and place your hands on your knees or thighs.
  4. Close your eyes.
  5. Turn your attention inward, feel how you are sitting in your chair.
  6. Now become aware of the sensations in your body, however they might be. Stay there a few breaths, aware how you are feeling in your body.
  7. Then take a few deeper breaths and focus all your attention on your breath. Inhale deeper and exhale longer…
  8. Return to your natural breath. Where do you feel your breath in your body? Keep coming back to your breath, each moment again.
  9. With your attention to yourself, stay here as long as feels good.