Keeping your spine straight,
Your lower back should be slightly forward and the center of your head should be in line with your shoulders.
Relax your hands in your lap.
Close your eyes and mouth and begin breathing through the nose.
Your inhale breath should come from your belly.
So as you inhale,
The belly pushes out as it fills.
There is no correct amount of time to take an inhale or exhale.
Just be sure to take long,
Slow,
Deep breaths that are comfortable to you.
Inhale through the nose.
And exhale through the nose.
If your mind wanders,
Bring your focus back to your breath.
The in and out of the breath,
One of the most natural and automatic actions the body takes to keep us alive.
The average person takes 20,
000 breaths a day.
Breathing in,
Feeling the cooler air as it enters the nose and down the throat.
Breathing out,
Notice the warmer air as it exits through the throat and then out through the nose.
Breathing in while the belly fills with air,
Feel the chest rise toward the end of the breath.
Breathing out,
Feel the chest lower while the air is pushed out of your belly,
Emptying fully like slowly releasing all the air from a balloon.
If your awareness has wandered,
Bring your attention back to your slow,
Deep breaths.
Bring attention again to your spine to assure it is straight.
Relax the entire body while continuing to focus on your breath.
As slowly as you can,
Inhale the air deep into your belly,
Relaxing your shoulders down as you slowly exhale the warmed air from your belly up to your chest,
Your throat and out through your nose.
There is nowhere in the world you need to be right now,
But right here with your breath.
Letting all your muscles relax,
Releasing anywhere that feels tight or holds tension,
Let it all go with the exhale of the breath.
Slowly breathing in a sense of peace,
Slowly exhaling all of your stress.
With your eyes still closed,
Bring your attention to the sounds around you.
What do you hear?
Take a full deep breath in and let the air fully out.
In addition to the sounds around you,
Feel the ground beneath you and your gravitational connection to the earth.
Take another deep breath in and release the air slowly through your nose.
Continue taking slow,
Deep breaths and when you feel ready,
Open your eyes and observe the room around you with awareness of your surroundings.
