...look inside your self;) bring your awareness to your inner experience ... notice where is your consciousness? here or fare ? is it possible that distance is not really existing? and it is here where you Are ... What thoughts are going through your mind? as best you can just put them into words and just observe them don't get to deeply involve ... What body sensation are here right now? perhaps quickly scanning the whole body to pick up any sensations of tightening or bracing..
Now focus your attention on physical sensations of the breath... take a closer look in to the breath in the belly... feeling the sensations of the belly wall expanding as the breath comes in ... and the breath goes out ... follow the breath all the way up and down,,in and out.. anchor your self to the present moment.
Now expand the field of your awareness around your breathing so that in addition to the sensations of the breath , it includes a consciousness sense of the body as whole and facial expression .. Now you move even to expand the awareness to be aware of the place you are at now ... as fare as you can.. if you become aware of any sensation of discomfort , tension , or resistance ... take zero of them in breath and breathing out let them go... when your are focus on the breathing and the thoughts flowing by not really notice by you.. try to feel what you feeling now..is it a stillness ??
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