Find a comfortable seat.
Close your eyes down.
Feel the floor beneath your body.
Your sit bones,
Your feet.
Your legs in place.
Feel what parts of the floor you make contact with and what you don't.
For your spine elongate tall out of that grounded foundation Reach the crown of your head toward the sky.
Drop your shoulders gently back and down.
And notice the shape of your whole body.
Before turning your awareness to your breath.
Noticing the inhale and the exhale as it is.
And now as you bring awareness to it gently lengthening that breath.
Let your exhale run longer so as to make way for the inhale.
Let it flow without too much effort.
Let your awareness be where you place your effort.
Staying with the breath.
Staying with each inhale.
And exhale.
Shoulders remaining relaxed.
And the breath too,
Remaining relaxed just with a gentle effort to increase the length.
Extending the exhalation.
Following the inhalation in a little longer and a little longer.
If the mind wanders,
Return it to the breath.
The next inhale the next exhale.
The awareness always returning to the breath.
And just as you look to lengthen it for increased quality of breath,
Of increased depth.
You look to be as present as possible looking to increase that quality.
As you breathe too.
Just being with your breath.
Being with your quality breath.
If the mind has wandered,
Returning again to the next inhale.
The next exhale maybe you feel it at its entry point at your nostrils Maybe you focus better.
When you feel the rise and fall of your chest.
Maybe you can find a focus on that more subtle lay a more subtle feeling of how it feels to simply breathe beneath the breath itself.
What it means to you to simply take a few minutes to breathe.
That quality breath.
With awareness.
The next inhale.
The next exhale presence with the breath.
Notice if the mind has wandered,
Return your awareness to that next inhalation.
The next exhalation.
And prepare to bring your awareness back to your body.
Feeling the shape of your body again.
It's position.
Length of your spine and the pressure of your legs on the floor,
Your sit bones.
Feel the flatness of the floor beneath you or the chair.
Hear any sounds around you.
And prepare to come back and go on with your day as you please.
