This meditation harmonizes your internal and external world.
Sit on the edge of a chair and close your eyes.
Start by silently counting your breath.
Inhale 1, exhale 2, inhale 3, exhale 4 etc..
While breathing pay attention to the rise and falling of your belly and chest. Stop counting after 44. Continue breathing in the same manner.
Expand your attention to the sensations on your skin. Is it warm, windy, cool or hot?
Open your ears and expand your awareness to the sounds around you. Take note of the various sounds as they arise.
Open Your Eyes
When you are finished open your eyes and become even more mindful of your environment. As you go about your day be mindful.