Warm-up; 3-5 minutes: Sit in a comfortable upright posture. One part at a time, feel your body parts from the feet to the head. Feel your feet, but in such a manner, that you don’t do it from your head down, but rather are present in the feet and let the feet feel themselves. Then proceed to the lower legs, the upper legs, and so forth. Spend as much time each place as is needed to feel the presence there. When you done the head, then feel the entire body. Notice the body is breathing by itself. Don’t interfere with the rhythm, simply observe it.