Sit or lie comfortably with your spine straight and your eyes closed.
Bring your attention to your breath,
Moving in and out of your nose.
All your awareness at the nostrils,
Where the air first enters and exits the body.
Notice if the air is moving more easily through your right nostril or through your left nostril or if it's even between the two nostrils.
See if you can detect the slight temperature change.
The air is cooler on the way in and warmer on the way out.
See if you can notice the friction of the air in the nose and in the throat.
Feeling the chest and the belly expand with each inhale and contract with each exhale.
Noticing if your breath is shallow or deep.
No need to change it,
Just notice if it's fast or if it's slow.
Trying to detect the exact moment where your inhale becomes the exhale and where your exhale becomes the next inhale.
So in this way noticing that the breath actually has four parts,
The inhale,
The space between the inhale and the exhale,
The exhale and the space before the next inhale.
Feel the feeling of fullness that comes as you breathe in.
Feel the feeling of emptiness that comes as you breathe out.
Mentally repeating I am becoming full as you breathe in.
Mentally repeating I am becoming empty as you breathe out.
Noticing how full feels in your body.
Noticing how empty feels in your body.
Noticing that moment at the top of the inhale feeling full and at the bottom of the exhale feeling empty.
When you're ready opening your eyes and continuing with your day.
