Instructions for a mindfulness meditation practice.

1. Mindfulness Practice
You can determine how much time you wish to spend in mindful practice. The
key is to establish a regular mindful practice.
Begin by sitting comfortably in a relaxed upright position. Close your eyes and
fold your hands comfortably in your lap. Now gently bring your awareness to
your body. Note any sensations of pressure, weight, and warmth. Be aware that
you are here, in this body, in this moment, present and attentive.
Now gently turn your attention to your breath. Notice the sensations of the
breath as it enters and leaves your body. Notice the rising and falling of your
chest or belly as you breathe. Notice the sensations at your nostrils on the in
breath and the out breath. Let your breathing be natural, there is no need to
manipulate or control your breathing in any way.
When your attention wanders off and gets lost in thoughts gently but firmly
redirect your awareness back to the breath.
Thoughts and feelings naturally come and go. Notice them without judgement.
Then redirect your attention back to the breath. Let the breath be in the
foreground, thoughts and feelings in the background.
The essence of mindfulness practice is the continual redirecting the attention
from thoughts and feeling back to the breath, over and over again.
Now gently let go of your meditation and return to everyday, ordinary awareness.
You can return at any time to rest your attention on the breath and be full aware
of the present moment.