Find yourself a comfortable sitting position and gently close your eyes.
Make sure your spine is straight,
Your head is in line with your spine and you can relax your facial muscles,
You can relax your shoulders,
Slightly open your chest and just simply become aware of your natural breath.
You don't need to change anything,
Just simply observe the natural inhalation and the exhalation,
Your natural,
Spontaneous,
Effortless breath.
In this practice,
We will extend the exhalation and by extending the exhalation,
Our nervous system will calm down and we will feel relaxed and calm.
You might experience more clarity in the mind and we will become more present.
We will breathe in for four counts and breathe out for six counts and we will breathe in and out through our nostrils.
Now to begin the practice,
We will take a deep breath in through our nose and one deep breath out through the mouth and now breathe in for 1,
2,
3,
4,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
5,
6,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
5,
6,
Breathe out 2,
3,
4,
5,
6,
Breathe in 2,
3,
4,
5,
6,
Breathe out 2,
3,
4,
5,
