your rib cage and the comfortable rise and fall of your abdomen. (Pause for 5 seconds.) Rest your attention on one of these areas now, whichever you prefer, on the breath moving in and out of your nostrils, on the gentle rise and fall of your shoulders, or on the easy rise and fall of your abdomen. Rest your attention on this spot and notice the in and out of the breath. (Pause for 10 seconds.)

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