Mindful Monday: I Sit Quietly and Enjoy Breathing.

Sitting to Meditate

• Select a quiet location and sit upright comfortably.

• Plan to sit for about five minutes.

• Start with a few minutes so your first experience is pleasant and you will want to sit again.

• Notice your hips on your chair or cushion.

• Gently lengthen your spine, widen your shoulders, relax your jaw.

• Sit beautifully.

• Close your eyes or descend your gaze and pay attention to breath coming in and going out.

• Enjoy sitting and breathing.

• Give thanks for the gift of breath.

• It is ever with you and sustains your life.