Concentrate on taking deep breaths with the air going down to your diaphragm.
Your pelvis should expand every time you breathe in and it should flatten out or draw back in every time you exhale.
Many people breathe from the chest rather than the diaphragm and breathing this way may feel strange at first.
If you are having trouble,
Place one hand on your chest and one on your belly.
The hand on your belly should rise and fall while the hand on your chest should not move very much.
Breathe in normal amounts of air at a normal rate and smoothly.
It doesn't matter if you breathe through your nose or your mouth.
Count every time you inhale.
Breathing in 1,
2,
3 and think the word relax when you exhale.
Inhale 1,
2,
3.
Relax.
In 1,
2,
3.
Relax.
In 1,
2,
3.
Relax.
Try to focus only on your breath and the words.
It's okay if this is a little difficult.
When you notice your mind has wandered,
Gently bring it back to your breath and the meditation.
We'll continue this for another couple minutes.
Breathing in 1,
2,
3.
Relax.
In 1,
2,
3.
Relax and continue.
Keeping your back erect and a soft smile as you breathe.
One more minute.
You're doing great.
Let's do one more breath together.
Taking a nice deep breath in and relax.
When you're ready,
Just allowing your eyes to open.
