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Create a space around you: Sit on a meditation cushion or in a comfy chair, light a candle, or just turn off your cell phone. If you can't “set the scene,” let your circumstances fall away (even if it's in the bathroom at the office!).
Sit comfortably, spine straight — up against the wall or in an office chair, if need be. Close your eyes and begin to notice everything:
The sounds around youThe way your body feels sitting where you areWhat your breathing is likeRelax into it.
Allow for your awareness to be wide, and curiously begin to notice the movement of your mind. Count every thought you have for about one minute. Any thought, any body sensation, any noise can be counted. Sitting in front of a clock may be helpful, but don't let it take away from the ease of this exercise.
Return to the room, opening your eyes with a soft gaze, allowing your awareness to remain wide. Notice if anything is the same as it was when you closed your eyes. Notice what may seem different. How many thoughts did you seem to have? Many or a few? Let's move on. With innocence and willi …