The breath focus.
Sit down or lie down.
Your shoulders are low.
If you lie down,
Your feet follow open like an open book and your hands are next to your body,
Palms upwards.
If you sit,
Your back relaxes against the back of your chair.
Hands are in your lap.
I invite you to give mild and gentle attention to yourself and softly close your eyes.
Gently observe your breathing.
You do not need to change it,
Just be attentive and observe.
Let the breath breathe itself.
You breathe without any force,
Without difficulty,
Only with attention.
When thoughts do come up into your head,
Observe them and let them just flow away.
You can imagine putting your thoughts on a cloud that just came up on the blue sky.
You put it on it and you let it flow away towards the horizon.
Pay attention to the breathing in your nose.
Can you feel the air passing through your nostrils?
Maybe you can become aware of a cool stream upwards and a lukewarm stream outwards.
Freshness that comes in and warmth that comes out.
At each exhale you can imagine that tension and thoughts are leaving your body and mind and you are letting go.
Now I invite you to bring attention to the throat area.
Is it possible for you to feel the air moving in the air pipe,
The trachea?
It comes through there when inhaled to your lungs and whilst breathing out from your lungs it passes there to go into your nose and outwards.
Maybe it feels like a passing of energy.
Then bring your attention to the chest and the ribcage.
Maybe you feel if you breathe there that your chest expands on inhalation and sinks back on expiration.
Feel your chest moving.
Experience the effects of every breath on your shoulders and your shoulder blades with every in and out breath.
Then bring your attention to the abdomen,
Breathing deeply in and out,
Feeling your belly rising as you breathe in and descending back as you're breathing out.
Maybe you can feel the movement of your body also in your lower back whilst you are breathing in your belly.
With every out breath you exhale all tension and you feel ever more calmness that you generate.
Take six more breaths,
Deep belly breaths.
When you want you can imagine the room you are in and when you feel like it you can open your eyes and I thank you for your curiosity.
