Ok can start by finding a comfortable and quiet place to meditate. If you can change the lighting set it to a nice, cheap, unobtrusive level. Sit in a position where you feel comfortable and relaxed. Close your eyes and hands on his knees.
Now I want you to focus your attention on your breathing. Concentrate on the rhythm of your breathing. Do not try to force him to leave natural. Feel the air as he was in and out of your body. If you feel comfortable and relaxed, I’d like you to point your attention to the nose. Concentrate on this spot a few minutes to feel the movements of the air passing through the nose. Think of the sensations he makes. How do you feel cool? Is it easy to tickle? Note everything that you feel at home and the air through the nose, the knowledge at that time.
Now I want you to focus your attention on other parts of the body. Move your attention up into the neck. Focus in this area do not move your neck when you breathe? Feel the cold air passes over the neck? Do you think all the feelings you and you feel how the air feels as it moves through the body, nourish all organs and to keep strong and well informed.
Concentrate on the neck for a few minutes, then down to his chest. Be aware of your chest rises and falls with each breath regularly. How does it feel? Is it quiet and comfortable? The chest is moving as you expected? Or your breathing shallow? Feel the air reaching the lungs. Are there any movements or vibrations in your chest, you did not expect? To focus more in this area for a few minutes.
Now I would like to offer your solar plexus or navel region. How does respiration effect this area? Maybe there’s a lot of movement here, or he may not move at all. It’s ok if she does not exercise, you these. Concentrate on this area for a few minutes they spend.
Repeat this process for each body part that you have time. You can focus on all areas of the body all the hands and feet. Try your back or shoulders, do not move your shoulders when you breathe? How about your thighs, you feel any movement there? Move to each area in turn gradually focuses on the area for several minutes. Think of the muscles in that area. Is your breathing to help relax the muscles? If you feel tense los simply the muscle and allow it to relax.
Once you’ve entered all the areas that you cover to bring your attention to the chest. You can again focus on the rise and fall of the chest, as air enters and leaves the lungs. Then slowly begin to release your concentration. Start your body as a unit, see Note how the air moves over the entire length of the body and is not specific to only some. Feel the air that enters the body, then went to every muscle and every organ of your body.Relax and enjoy this feeling for a while. So if you feel comfortable slowly, you come out of meditation and enjoy the rest of the day.