Let the misty quiet of the forest help you quieten your mind.  

​Instructions During the Meditation.

​
 
Find yourself a quiet time and place,  where you will not be disturbed for your meditation session.  Make any necessary arrangements.
 
Get seated comfortably.  If you are comfortable with floor sitting, ensure that the seat is at least 5 cm above the feet.  Otherwise,  use a straight backed chair.
 
Now get ready to start.  Settle yourself on your seat, cushion or chair.  Just relax.  Uncross legs, put hands at ease in the lap.   Or wherever is comfortable.  Check that you are upright.  If on the floor,  get the back comfortably straight.
 
Now check your body for any tension.  Perhaps in shoulders or face.  Just relax these.  Only your back needs to work,  to keep you upright.  Everything else can just   …  relax …
 
Gently close your eyes.  Let any deep breaths come. 
 
And when you are ready  …  then  … just put all your attention on the touch  …
 
the touch at feet …  at seat ….  at hands.
 
Just that gentle sensation.  
 
Any thoughts that come,  just gently let go  …
 
Return to touch  …    feet,  seat,  hands    ….               stay with touch …
 
Then,  when you are ready  ….  just put all your attention on the touch
 
of the breath    ….   as you breath in   …. then out  …
 
Just that sensation …
 
Any thoughts that come,  just gently let go  …
 
Come back   …. stay with
 
 
 
 
Come out of you meditation gently,  unhurriedly.  Take your time.   
 
 
 
 

My webpage “Course in Meditation”  describes how to
gain the full benefit of these Meditation Lessons