Adjust your posture, so you are relaxed and alert. Keep the eyes open.
Now bring the attention to the breath, not to the thought of the breath, but the actual sensations of breathing.
Feel the coolness of the breath as it enters the nose, and feel the subtle texture on the outbreath. Feel these sensations for a few breaths.
Now feel the breath as it enters more deeply into the body.
Feel it in the chest for a few breaths.
Now feel it in the area of the belly.
Feel the sensations in the belly as it expands and contracts on the in-breath and the out-breath.
Stay with this for a few breaths.
Now try to feel the full experience of breathing, simultaneously feeling the breath in the nose, in the center of the chest, and in the belly.
Stay with this full experience of breathing for several breaths, feeling it in the various areas of the body.
Thoughts will arise in the mind. Just notice them. No need to label or judge.
No need to push them away.
Thoughts are just thoughts. Let them just be.
Keep coming back to the full experience of breathing, feeling the breath in the nose, the chest, and the belly.
Now let awareness expand to include the whole body.
Feel the felt-sense of the whole of oneself - of one's presence.
Include the sensations of the head and torso, the arms and hands, the legs and feet.
Again, feel the felt-sense of the whole of oneself - the existential experience of "I Am." Feel the body sitting here in this room.
Stay with this experience for several breaths.
Now let awareness expand to include the environment. First feel the air around you.
For several breaths feel the air as it touches the body.
Next hear the sounds. Stay with the experience of hearing for several breaths.
Sense the spaciousness of the room - feeling this for a few breaths.
Now stay with the overall experience of the environment for several breaths, feeling the air, hearing the sounds, sensing the space in the room.
Now, to experience the basic connectedness of the breath, body and environment, try to bring all three elements into awareness at once - moving attention quickly back and forth from one aspect to another.
Feel the breath in the nose, the chest and the belly.
While staying with this, feel the felt-sense of the whole of oneself - the head and torso, the arms and hands, the legs and feet - feeling one's presence.
And while staying with the full experience of the breath, and the felt-sense of the body, include awareness of the environment - the air temperature, the sounds, the sense of space in the room.
Moving quickly back and forth from the breath, to the body, to the environment, try to feel as much of it as you can at once, and stay with this for several breaths.
Now, as you breathe in and out, and feel the body, and sense the environment, slowly and silently say the words, "I AM."
Stay with each word for one full breath, repeating the whole phrase "I AM" three times.
Sense your presence, your Being, sitting here in this room.
With the eyes fully open, feel your connection with everyone else in the room.
Feel your connection with the space outside of the room.
Coming back to the breath, the whole of one's body, and the environment, slowly repeat the words, "I AM."
Experience the connectedness that you are for a few more breaths.