Set a timer for 3 minutes
Sit upright and comfortable.
Take three full breaths through your nose being aware of the breath flowing in and out. Maintain half of your awareness on the flow of the breath and the other half exploring what parts of your body are moving while you are breathing. Begin to separate what parts you think are moving to what parts you can feel are moving.
What are the actual sensations that you are feeling while you are breathing? Chest moving ? Belly movingly? Shoulders or neck? As your thoughts jump away gently return your attention to any body sensation that is present. Notice twitches, itches, tingles, warmth, tightness or pressure contacting a chair, floor or bed. And then, once again return to exploring what parts of your body are moving while you are breathing.
Whenever you become aware that your mind and thoughts have jumped away pivot and gently notice any body sensation. Then return to exploring what parts of your body are moving while you are breathing.
Repeat at the same time every day. Gradually increase time to 20 minutes.
Concentration is one of four parts of the flowing zone.
Spiritual Gravity 
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