. . . FROM THE SATIPATTHANA SUTTA

go to a quiet place in the wilderness, the forest,

or even a room in an empty building

sitting down in a posture of meditation,

keeping the spine upright and erect,

begin by observing the breath in the front of the body

remain aware as you breathe in

remain aware as you breathe out

notice if the breath is long or short

as you breathe in, breathe in through the whole body

as you breathe out, breathe out through the whole body

feel how the breath calms and heals the body

like a skilled potter watching clay turn on a wheel

notice how each inhalation turns into an exhalation

only to turn back again into an inhalation

over and over and over again