This is a five minute mindfulness session focusing on the breath.
In this exercise you will be learning to become an observer as you pay attention to your breathing.
Sit in a chair with your back straight and supported,
Feet flat on the floor and just take a few moments to feel settled and comfortable.
Bring your attention to where you are and close your eyes.
Now simply choose to let go of anything you don't need right now,
Any worries,
Frustrations let them all go.
If you wish take a couple of deep breaths and sigh it all away.
Settle into the chair,
Settle into your body.
Allow any sounds you notice just to be there.
Allow any body sensations you notice just to be there.
Now begin to observe the air entering and leaving your nostrils.
You don't have to change how you breathe,
How you're breathing is just right.
You may notice air cool on the way in and warmer on the way out.
If you don't feel that subtle air flow that's okay.
Notice the air entering your chest and feel how the chest rises and falls.
Feel how your ribs expand and gently relax.
You may even notice your belly expanding and contracting.
Anytime you find your mind wandering just bring it back to watching your breathing.
Just let go of any thoughts and follow your breathing.
Keep gently bringing back your attention to your breath as often as you need to.
Just let go of any thoughts.
And now it is time to gently return your awareness to your body again.
Feel your body sitting in the chair.
Sense where it touches the chair,
The floor.
Sense other points of contact.
Take a couple of nice deep breaths,
Maybe a gentle stretch and when you're ready open your eyes.
