Setting Up

1. Find your seat, feel sit bones making firm contact with your seat.

2. Back straight and unsupported - align head, neck, and spine vertically.

3. Rock gently side-to-side anchored in each sit bone, find balance.

4. Rock gently forward-and-back anchored in each sit bone, find balance.

5. Relax Shoulders. Relax Tongue.

6. Set timer for three minutes

Breath Practice

Eyes can be open or closed (close them if visual distractions persist) Count each inhale and observe:

• Air temperature changing in nostrils

• Upper lip sensing air movement

• Abdomen expanding and contracting

• Most importantly: the quiet pause between breaths

• Notice exactly when inhale becomes exhale, and exhale becomes inhale—these transitions contain natural stillness

Managing Attention

When Distracted

• Notice the moment you've wandered—this is success–you are now aware!

• Each recognition strengthens awareness

• Return to breath without self-criticism

• These "notice and return" moments are the core practice

Deepening Practice

• Keep breath as primary focus

• Allow thoughts, feelings, sensations to pass without following them

• Advanced: Be aware of peripheral background sounds while maintaining breath focus

Key Points

• Maintain full commitment for just three minutes, notice where your breath count ends

• Don't try to empty your mind

• Judge your success by moments of noticing, not by time spent focused

• Each session is training your mind and literally restructuring your brain