Welcome to this short mindfulness breathing exercise.
Find a comfortable position,
Whether you are sitting on a chair with your feet flat on the floor,
Cross-legged on a cushion or even lying down.
Allow your spine to be relatively straight but not rigid,
Allowing for easeful breathing.
Gently close your eyes if that feels comfortable,
Or soften your gaze by looking slightly downward without focusing on anything in particular.
Take a moment to arrive in this space.
Notice the contact points of your body with the chair or the floor.
Feel the weight of your body being supported.
Now,
Bring your awareness to your breath.
You don't need to change your breathing in any way,
Simply observe it as it is.
Notice the natural rhythm of your inhale and exhale.
Where do you feel the breath most prominently?
Perhaps it's in the sensation of the air entering and leaving your nostrils,
Or the rise and fall of your chest or abdomen.
Choose one point of focus and gently rest your attention there.
Follow the journey of one breath.
Feel the inhale and the exhale.
There's nowhere else to be,
Nothing else to do but to simply be present with this breath.
Continue to breathe naturally,
Simply observing each inhale and exhale without trying to control or alter it.
It's natural for the mind to wander.
Thoughts,
Sounds or physical sensations may arise,
Pulling your attention away from the breath.
When you notice your mind has drifted,
Gently acknowledge where it went without judgment.
There's no need to be hard on yourself,
This is simply what minds do.
As soon as you notice your mind has wandered,
Gently guide your attention back to your chosen point of focus.
In the sensation of your breath,
It's like gently guiding a puppy back to its bed.
Be patient and kind with yourself,
Returning to the breath again and again.
As we near the end of this short practice,
Begin to expand your awareness back to your body as a whole.
Notice the feeling of your body,
Sitting or lying there.
Gently bring your awareness back to the sounds around you.
Take a slightly deeper breath in,
And as you exhale,
Perhaps offer a silent sense of gratitude to yourself for taking this time to pause and be with your breath.
When you feel ready,
Slowly open your eyes and re-engage with your surroundings,
Carrying a little of this awareness with you into the rest of your day.
