Find a quiet space,
Closing your eyes,
Bringing your attention to your breathing.
You don't need to control your breathing at all,
Just breathing in your normal way.
Often when we breathe like this,
We are focusing on something else.
But your task now is to let your breathing be easy and for you to simply sit back and watch your breath.
Focusing on the sensation of the breath as it travels through your nostrils and down the back of your throat into your lungs.
Your task is not to force your breathing,
But just to watch the air movement as it moves in and out.
If any thoughts or worries arise,
Just acknowledge that you've become distracted and then peacefully bring yourself back to watching your breath.
And now moving your attention to your nostrils and notice how they feel slightly cooler as the breath moves in and slightly warmer as the breath moves out ever so slightly.
Using this focus to remain present in this very moment.
You might be able to hear the soft sound of your breathing.
Taking some time just to listen to the sounds that are created when you breathe.
Breathing normally,
Lightly and effortlessly.
Listening to the gentle sounds created as you breathe.
Letting go of any thoughts or distractions.
Just focusing on your breath in this moment.
Trying something different now.
As you breathe in,
In your mind saying the word inhale.
And as you breathe out,
Saying in your mind,
Exhale.
Inhale,
Exhale.
Inhale,
Exhale.
As you breathe in,
Saying the word inhale.
As you breathe out,
Saying the word exhale.
Remembering to breathe gently and easily without force.
Just observing your natural breathing rhythm.
Inhale,
Exhale.
Inhale,
Exhale.
Inhale,
Exhale.
Watching your breath and labelling your breath.
Relaxing your focus now.
Allowing other thoughts and sounds to enter your awareness.
Opening your eyes and spending a moment to take in everything around you before returning to your world.
