Find a comfortable position that could be sitting on a meditation cushion or a chair or the floor or even lying down on your back if that feels better for you right now.
Just start by taking a long inhale through the nose and a slow sighing exhale through the mouth and again inhale through the nose exhale out through the mouth again inhaling through the nose exhaling softly sighing through the mouth and allowing your breath to fall naturally in and out through the nose and just finding its natural rhythm noticing where you find the breath in the body perhaps it's in the nose or the throat or the chest or the belly without changing it without judging it just notice where the breath is animating the body.
Start to gently elongate the breath slightly longer inhale slightly longer exhale only so much that it still feels comfortable just a slightly longer inhale and a slightly longer exhale and as you inhale feel a sense of peace you might even say the word peace to yourself as you inhale and feel that settle into the body on the exhale inhaling a sense of peace calm letting that just flow down through the body on the exhale sense of calm sense of peace on the inhale letting that spread through the body on the exhale inhale peace exhale peace inhale peace exhale peace allowing your breath to flow at your natural rhythm and just feeling that sense of calm spreading through the body sliding down from the crown of the head over the face and the neck softening the shoulders and the chest all the way down to the belly and the pelvis that sense of peace sliding down through the legs all the way to the toes inhale peace exhale letting it radiate down through the body inhale peace exhale peace you can continue inhaling and exhaling peace down through the body for as long as you need to just stay with your breath stay in this moment and this sensation for as long as serves you today namaste
