Find a comfortable position,
Lying down or seated,
Allowing one hand on your abdomen and the other hand on your chest.
Take a moment,
Start to notice the movement of your breath.
Which hand you feel more movement,
Which hand moves first,
Noticing the gentle rise and fall of every inhale and exhale.
And as you continue to breathe,
Maybe you start to notice the sensations of breath in other areas,
Just noticing where in the body your breath goes.
Coming back to the breath,
Bring your awareness to the hand on the abdomen.
Notice how it moves as you inhale and the abdomen expands slightly and as you exhale notice how the hand releases back down.
Bring your awareness to the hand on your chest.
As you inhale,
Notice how the chest rises up into the hand and notice how as you exhale the hand comes back down.
Noticing if the hands rise and fall at different times or together without judgment,
Just a sense of curiosity.
Allowing the hands to give you the feedback you are breathing.
Bring your awareness to your nose,
Start to notice the movement of air coming in and out.
Noticing the cooler air coming in and the warmer air going out.
On your next inhale,
Notice the cool air come in and notice the movement of both hands as you inhale.
As you exhale notice the hands come back down and the warmer air come out through the nose.
Noticing the cycle of breath coming in through the nose,
Down into the torso and back up.
And releasing the visualization of the air coming in and the air going out.
Start to notice the sensations of the body,
The sensations of your fingers touching your body,
The sensations of your body touching the chair or the ground.
Taking a couple last slow deep breaths and when you're ready slowly releasing the control over the breath,
Perhaps re-opening the eyes if you have them closed,
Slowly wiggling into your fingers and toes,
Coming back into the space you're in.
And I invite you to take a deep breath in through the nose,
Exhale sighing out through the mouth.
