Sitting in a comfortable position.
Spine straight.
Shoulders are relaxed.
Eyes are gently closed.
Relax your body.
Comfortable.
Sitting.
Position.
Make your breathing slow.
Inhale deeply.
And exhale deeply.
Breath should be rhythmic and equal.
Equal breath every time.
Rhythmic breathing without any changes.
Breathe.
Inhale deeply.
Exhale completely.
Breathe.
Breathe.
Breathe.
Breathe.
Completely.
Let the vibrations of your breath reach to the neighbour.
Feel your belly.
Abdominal muscles expand during inhalation and contract during exhalation.
Bring your awareness to your belly button.
And feel expansion and contraction of your abdominal muscles.
Stay focused.
Concentrate.
Practice the perception of long breathing with deep concentration and total awareness.
Focus and feel your breath and movement of your belly.
Be aware.
Shift your attention from the neighbour and focus it inside the nostrils.
At the junction of your both nostrils.
And feel your breath in your nostrils.
Every inhalation and exhalation.
Slow,
Long,
Deep and rhythmic breathing.
Complete awareness relaxes your mind.
Be aware of your breath.
Focus only on your breath.
If you are distracted by any thought,
Do not try to stop it forcefully.
But also perceive it and then again start perceiving your breath.
If the destruction is frequent,
You may hold your breath for a few seconds.
Remain fully aware of your breath.
Breathe.
Feel the sensations in your nostrils.
Come deeper and deeper.
Feel the nature of your breath.
Rhythmic and equal breathing.
As you breathe in,
You will feel your breath is cold.
Feel the sensations in your nostrils.
As you breathe out,
You will feel your breath is warm.
Feel the sensations in your nostrils.
Be aware and fully concentrate.
Let your breath become natural,
Easy and calm.
Just let it happen without any changes.
Just observe your breath.
Take a deep breath in and out.
Feel the sensations in your body.
Bring awareness back to your body.
And relax.
Breathe.
