This meditation is based on a personal practice of four distinct steps that you have discovered. It focuses on the body's posture and the breath, leading to a deeper state of awareness.

Step 1: Shoulders

Begin by settling into a comfortable, upright position. As you find your seat, bring your attention to your shoulders. Gently roll them back and down, allowing them to relax away from your ears. Feel how this small adjustment helps to align your spine and open your chest, creating a foundation of calm and stability.

Step 2: Jaw

Now, move your awareness to your jaw. Notice any tension you might be holding. Consciously allow your jaw muscles to soften completely. As the jaw relaxes, feel that sense of ease spread to your neck and the rest of your head, promoting a feeling of quiet and release throughout your body.

Step 3: The In-breath

Shift your focus to your in-breath. As you inhale through your nostrils, take a deep breath that fills you from the top down, like you are filling a balloon deep in your belly. Feel your diaphragm expand as you draw in this full, slow breath.

Step 4: The Out-breath

Finally, turn your attention to your out-breath. Let the air flow gently from your belly. As it passes, notice a very subtle sensation—a soft, slight pushback from the area around your voice box. This gentle pressure is your point of focus for the exhale, helping you to stay present and aware as the breath leaves your body.

Continue to move through these four steps as a single, connected flow, returning to them as needed throughout your meditation. Simply sit and be aware of your shoulders, your jaw, your in-breath, and your out-breath for the duration of your practice.