Sitting comfortably,
Back straight but shoulders relaxed,
Hands loose,
Allowing your gaze to soften and if you are comfortable gently closing your eyes.
Taking a few deep breaths,
Letting the air expand your chest,
Abdomen and deep into the belly,
Holding it and then collapsing the belly,
The chest and letting the breath go.
Doing this a few times,
Allowing yourself to make a blowing sound if you are comfortable with the outbreath.
Good,
Now allowing your breath to return to its own rhythm,
Following the breath as it flows in and flows out naturally and easily.
Taking time to pause from whatever has been happening and be in what is happening right now as you rest your attention on the breath effortlessly.
Fine.
Noting any thoughts,
Sounds,
Sensations and just letting them go.
Choosing right now to steady the mind and quieten the body in this pause as you follow the ebb and flow of the breath as it moves in and moves out of the body.
Just resting on the breath.
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And in a moment when we finish just taking a moment to feel the difference in yourself and in the space around you before you carry on.
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