2) Locate and focus on the body sensations that occur with each in-&-out breath. Don't visualize how you look, just feel the inner sensations.
3) Follow the these sensations as they spread through the body; up with in breaths, down with out breaths.
4) Ask yourself what type of breathing would feel really good right now; if you feel tired, long inhalations will help invigorate; If stressed, long
5) Have a "resting place" in the body where the mind will return to during the pauses between breaths. The belly is an excellent possibility. Staying
present during these pauses requires the greatest effort.
6) Allow the mind to expand down into the body, like you're lowering yourself into warm bath, so that you're not so much observing the movements
in the body from above, from the narrow confines of your head, but your awareness is becoming larger and flowing down into the body.
7) Continue to expand your awareness of the body using the breath sensations. How far down can you follow the sensations of an out breath?
And remember: Don't become frustrated when the mind wanders, that's natural; feel good about catching the mind when it drifts. The intention is to develop peace of mind, so self-punishing judgments or criticisms are for another time.