Sit comfortably.

A chair, kneeling or soft pad all work.

I have found a kneeling bench to be most comfortable.

Close your eyes half mast.

Focus on the area above and below your belly button.

See if you can expand it gently with each breath in.

See if it will naturally relax with each breath out.

Imagine a circle around your lower rib cage.

See if it will expand as well with each breath in.

See if it relaxes with each breath out.

Do this for a short amount of time.

Do this for a longer amount of time.

Try in the morning.

Try in the evening.

Thoughts will come.

When they do recognize them.

Imagine them drifting away like clouds.

Or bubbling away like being under water.

Return to focusing on your breath.

See how this goes.

It’s a process.