Choose a time when other distractions are minimized, such as first thing in the morning, after brushing your teeth, or before going to bed. Sit in a comfortable position, ideally in a quiet space. Set a timer so you aren’t distracted by thoughts about the passage of time. Begin breathing deeply, in and out through your nose. Allow your breath to settle back into its natural rhythm and focus on nothing but the sensation of breathing, noticing the rise and fall of your abdomen with each breath; if thoughts arise, notice them, but then let them go. Direct your focus back to the sensation of the
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