meditation

place your hands on your knees or in your lap as you prefer

close your eyes lightly – let yourself become quiet

bring your attention to the rim of your nostrils where you can feel

the feather light touch of the breath

bright and cool on the inhalation

warm and soft on the exhalation

settle your attention there, feeling the touch of each breath

cool – warm – cool – warm – cool – warm

if you realise you are thinking about something else – name it

for example – ‘thinking’ – ‘planning’ – ‘judging’

then come back to the feather soft touch of breath on the nostrils

cool – warm – cool – warm – cool – warm