Here's a simple technique to get you started with a very basic accessible 10_minute daily seated practice.
✓Find a quiet place.
✓Sit in a comfortable upright position with your hands
on your knees.
✓Close your eyes and take 10breaths, letting your
exhale get longer and longer with each one.
✓Starting at a very gentle pace , begin to count wards from 100 by threes,saying each number or just sub-lingualising them with every inhale and exhale . So, for example, inhale and think and say 97, inhale, think and say 94 and so on . If you get a number wrong, just let it go say the right one more one.
✓When this becomes easy in a few days or weeks, pick up the pace a little bit until it become s easy again. Then, bump the top number by 25 and keep practising and bumping pace until it gets easy again. Keep at this until the weeks.
✓Let go of any expectations and see what unfolds.....