If possible, find a qiuet place where you can sit or lie down. After getting yourself comfortable, place your hand on your belly . Let go of passing thoughts as best you can. Deliberately, intentionally focus on how your hand feels and on the place where it makes contact with your belly .
Sense the movements of the belly as the breath moves into and out of the body. In each moment, allow yourself to experience the sensations in your hand and on your belly exactly as they are . You have no place to be, nothing to achieve , there is just the simple awareness of your hand and your belly in this moment .
Dwell in these sensations for a few minutes. Each time, the mind wonders off, that’s okay-that’s what minds do- so gently , kindly but firmly escort your attention back to your belly . Continue for a few minutes , observing what you experience.
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