Okay,
Find a comfortable seat.
Close your eyes and rest your attention on your breath.
Feel the air entering your body through your nose.
Allow your attention to travel down to the body on the breath.
Moving through the nose,
The head,
The throat,
The chest,
All the way down into the belly.
And as you exhale,
Feel your breath exiting through the belly,
The chest,
The throat,
The head,
Out through the nose.
Trace the path of the breath through the body with each inhalation and each exhalation.
You you When you notice your mind has wandered off to other places,
That's okay.
Just gently pull your attention back to the breath as it travels in and out through the body.
There's nowhere to go right now,
Nothing else to do but to accomplish in these ten minutes,
But to sit in silence and watch the breath.
Allow yourself to be gentle and forgiving each time the mind wanders off.
Gently and kindly bring it back to your breath.
You can be helpful to silently repeat in your mind in each time you inhale and out each time you exhale to make sure the attention remains with the breath.
In and out In and out In and out Just continue silently anchoring your attention on the breath.
You you you you you you you Then slowly bring your attention back into the room.
Take a deep inhale,
Feel the spine rising tall.
Exhale,
Let everything go.
Think of something that made you smile in the last 24 hours.
Then slowly open your eyes.
