Minute one: Sit comfortably in a chair. Locate your buttocks on the cushion and your feet on the floor. Lengthen your spine and bring your breath gently down to your belly center. Close your eyes if you desire.
Minute two: Pay attention to your breath in your belly. As you exhale each breath, draw your belly firmly into your spine squeezing out all air. Repeat with each breath, paying attention to the core of your belly on the inhale and the exhale.
Minute three: Allow your attention to expand from your belly center to the space around you. Continue to expand your awareness in all directions, left, right, down into the earth, front, back, up into the sky. Sense no boundaries; expand in all directions to infinity.
Minute four: Sustaining the vast infinite view, reconnect to your belly center. Embrace the space between your belly center and infinity.
Minute five: Hold your awareness in the space. Sense stillness and peace.
Complete your practice by embracing the space with your heart-mind and recognizing space supports every transition.