The importance of setting clear boundaries  •  start with a clear beginning  •  sit down, slow down, and come into your body  •  take a relaxed, dignified, upright posture  •  breathe naturally and place your mind on the breath  •  focus on the outbreath with a light touch, yet with persistence: out, dissolve, gap… out, dissolve, gap  •  when you get distracted, simply bring the mind back, without judgment  •  end clearly, with the intention of taking the gentle, open, dignified attitude of meditation into your day