Close your eyes,
Sit with your back straight,
And focus on your breath flowing gently in and out of your nostrils.
Simply focus on your breath flowing in and your breath flowing out.
Notice that you don't have to do anything for this breath,
That this breath simply flows.
You can just let it flow in and you can just let it flow out.
And whenever your thoughts come,
Know that this thought is not the reality of you.
You can notice that you're having a thought and let go of the thought and come back to the breath.
Noticing the breath flowing in to your nostrils and flowing out of your nostrils.
Your breath is your home base.
No matter what is happening in the world,
You can always come back to the breath.
You can always observe the breath.
When your thoughts come,
You can release those thoughts and come back to the breath.
You might notice that your exhales have gotten longer.
Allow your exhales to become longer as the air just flows out of you.
And if your thoughts have come,
Simply release the thought and come back to the breath,
To this home base.
Simply notice the breath flowing into your nostrils and notice it flowing out of your nostrils.
Notice how much longer your breath is now,
How much more relaxed you are.
And know that as you go through the day,
You can always tap into this calm that comes from observing your breath.
If you want to continue meditating on your own,
You're welcome to do so.
Otherwise,
Gently return back to the world,
A more relaxed,
More grounded version of you.
