Seat yourself, however seems to you stable and firm.
Close your eyes gently, as if you're drawing a curtain on the outside world.
Greet your mind before we start, as you would greet an old friend whom you have not seen in a long time. No judgment, no demands. Only a mere, silent recognition: Hello. Here we are.
Now, slowly scan your awareness upwards, starting at your feet, sensing the contact of your feet with the floor, the weight in your legs, the form of your hips in the chair or cushion. Move softly up through your belly, up through your chest, up through your shoulders and into the area of your face. Feel how soft your eyelids are, or how tight or loose your jaw.
When you are ready, focus on your breath.
We will not count today as we have been counting before; we will merely name it in our minds: “Inhale,” when the breath comes in, “Exhale,” when the breath goes out. Allow yourself to see the slight silence between the two.
Whenever thoughts, feelings, or sensations come, and they will, stop and question yourself: Was this my choice?
No. With that awareness, softly refocus on the breath.
Note: even ideas about whether you are doing it right. We do not need to do anything here except become aware of the lapse of attention, and bring it back.
Sit in silence for five minutes.
Continue following your breath, in… and out.
Be aware of the natural way the mind drifts. This is not a fault; it is an indication that the system is functioning in the manner it was intended to. Every time you come back to the breath is like a repetition in strength training; the more you repeat, the stronger your attention becomes.
Note physical symptoms: a fidgety foot, a hot chest, a tight jaw. Notice whether they produce an expansion or contraction. Whatever you come across, just watch.
Sit in silence for ten minutes.
Now, allow your attention to relax. Take the breath out of your hand and leave it to itself.
Thank your mind for presenting itself here today, though it must have strayed a thousand times. Give a little smile, a nod of recognition: I practiced today.
When you're ready, open your eyes.
And bear in mind: no session is about perfect stillness, but about developing the silent power to do something with your mind, not to be done by it.
This practice is one of seventeen in the book.
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