This is mindful breathing.
Let's begin this mindful breathing exercise by taking some time to sit comfortably.
You can sit on a chair or on the floor.
Sit down now.
Make sure that you're sitting comfortably.
As you sit down,
Notice your body.
Feel your back upright.
Naturally relaxed.
Not too tensed.
Feel the weight of your feet where they're resting.
The weight of your hips on the chair.
The sensations within your body.
If you haven't done so already,
Close your eyes and place the tip of your tongue on the roof of your mouth or wherever you find is comfortable.
Rest your hands on your knees or lap.
And move your awareness to your breath.
As you breathe,
Allow your body to start relaxing in its own time.
In its own way.
Letting go of any concerns or thoughts of the day.
And notice your body sitting there.
The heaviness.
The energy.
The sensations.
The way that you're holding yourself.
The gentle movement.
And allow your mind to become aware of your entire body.
And become aware of this moment.
And notice that one of the movements in your body is the movement of your breath.
Find the movement of breath in your body.
Becoming aware of your body moving with the breath.
You may notice it in your stomach.
Feeling a slow expansion.
A slow contraction.
Feeling a slow inflation.
A slow deflation.
Don't add anything to the breath.
Don't think about the breath.
Just feel the breath moving in the body.
You may notice the flow of your breath in the nostrils.
Notice the sensations and temperature differences there.
As the breath flows.
Take a moment now to find the area that you feel your breath inside your body.
And begin to notice the automatic act of breathing.
One breath at a time.
In and out.
Facing and falling.
As you follow your breath.
You may notice that your mind begins to drift off.
You may begin to think about other things.
If this happens,
Be aware that it is normal.
Don't add any energy to the thoughts.
So when you become aware that your mind has wandered off.
You can use a gentle word in your mind like relax.
Or breathe.
And gently.
Easily.
Bring your focus back to the flow and sensations of your breathing.
And so we will try this in silence for a minute or so.
One breath at a time.
Moving away from.
And gently returning to the breath.
And so we will try this in silence for a minute or so.
And so we will try this in silence for a minute or so.
One breath at a time.
Moving away from.
And gently returning to the breath.
And so we will try this in silence for a minute or so.
One breath at a time.
Moving away from.
And gently returning to the breath.
And so we will try this in silence for a minute or so.
One breath at a time.
Gently moving away from.
And gently returning to the breath.
And so we will try this in silence for a minute or so.
And return to your breathing.
Fill your body with your breathing.
And notice your body sitting.
Fill your legs with your breathing.
And feel a certain sensation of energy returning.
Give your toes and feet.
And calves and thighs.
A little movement.
Fill your arms and hands with your breathing.
Give your fingers and thumbs and hands and wrists and arms a little movement.
Fill your upper body with your breathing.
Moving your stomach and your chest.
Fill your head and face with your breathing.
Expanding your awareness.
And you can open your eyes.
And return to the moment.
