Just take a moment to settle.
Find a comfortable seat,
Either against a wall or sitting upright.
Find a position that feels comfortable,
That you can hold for some time.
Make sure that any device is turned off.
Check in with your body.
Where are you right now?
Are you relaxed?
Are you present?
Wherever you are,
Just notice.
Notice your status,
Without seeking to change it,
Just observing.
Notice your breath.
Are you holding it?
Is it moving freely through your body?
Is it stunted or comfortable?
Without seeking to control it,
Just notice where your breath is.
Notice the length of your breath.
Whether it's elongated or short.
Notice the quality of your breath.
Whether it feels full or light.
Just observing its pattern in this present moment.
And if any thoughts arise,
Just gently allow them to fade into the background.
Almost like static.
The noise of passersby.
Follow each breath through the body on the inhale and out on the exhale.
Bring your attention to your nostrils.
Notice how they expand with the in-breath and contract with the out-breath.
And just take a couple moments to observe the air flowing in through the nostrils and back out.
Just observing.
Just noticing.
Bring your attention to the chest as it rises with the in-breath and relaxes with the out-breath.
Just follow your breath as it rises in the chest on the inhale and relaxes back on the exhale.
Just noticing the movement.
Just observing.
Then bring your attention to the belly as it expands on the in-breath,
Collapses on the out-breath.
Let the belly expand into your clothing.
Feel full of air.
Just observe.
The rise and fall.
If any thoughts are to arise,
Any background noises,
Just let the breath carry you back inward.
Thinking more deeply on each inhale,
Relaxing into the breath.
As we come to a close,
Just taking one controlled,
Deep in-breath,
Filling the belly on the count of 8,
7,
6,
5,
4,
3,
2,
And hold.
And on the exhale,
Releasing everything.
Even longer exhale.
Whenever you're ready,
You can return your attention back to your surroundings.
And remember,
You can always return to the breath.
UnrealKY Road representative
