Just starting by breathing very consciously and deliberately.
Relaxing your jaw and your face.
Focusing on your breathing.
Using your breath to keep you present.
Keeping that slow,
Deep breathing going.
Ensuring that you're using your diaphragm for expanding your lungs rather than shallow breathing.
Drawing that air right down deep,
Filling your lungs to capacity and then letting it out.
Now we're going to add a count to your breath.
As you breathe in,
Counting 1,
2,
3,
4 until your lungs are full and then consciously matching your exhale to be the same amount of time as your inhale.
So on your in-breath count to 4,
Then on your out-breath count to 4.
In 2,
3,
4,
Pause.
Out 2,
3,
4,
Pause.
In 2,
3,
4,
Pause.
Out 2,
3,
4,
Pause.
Expelling all of the air from your lungs as you breathe out.
You might find that as you do this that you can increase the number you count to.
Try counting to 5 or 6.
Whatever feels comfortable.
And keep matching your out-breath to be the same length of time as your in-breath.
Counting as you inhale,
Then pause.
Counting as you exhale,
Then pause.
Do whatever works for you.
No need to force it or think too much about it.
The most important thing is that you're fully present with your breath.
And the best way to get youroud is to take your drone with you and continue to separate the air in,
Make our water stay there,
Attempt to use the drone.
So you don't escape.
Fortunately,
Your head has a nice breeze.
You Letting any thoughts or distractions go there's no need to focus on them or get tangled up in them.
Just acknowledge your distraction and bring yourself back to your breath.
Counting as you breathe in,
Pause counting as you breathe out,
Pause making each breath the same as the last,
Just trying to match your inhale to your exhale.
Now just taking note of how comfortable or uncomfortable this way of breathing feels to you.
If it comes effortlessly then continue on counting and breathing in this way.
But if you'd like to try something different,
Try a longer out-breath.
Breathing in while counting to your chosen number and while you breathe out counting to a number that's higher.
Maybe breathing in while counting to four and breathing out while counting to six.
Change the number that you count up to to match what feels easy for you.
You don't need to stick to the same number to count to on each breath.
Some breaths might only make it to a smaller number.
Some breaths might be long and deep,
Using the counting to remain present and mindful of this conscious way of breathing.
If you notice your mind wandering or your breath becoming shallow then draw your attention back to this moment,
Listening to my voice,
Letting go of any distractions and reconnecting with your breath.
Following the flow of air as your lungs expand and contract.
Watching as your diaphragm stretches out,
Allowing you to draw air in and then watching as it relaxes,
Pushing the air out of your lungs.
Counting as you breathe in until your lungs are full,
Gentle pause and then counting as you breathe out until your lungs are empty,
Then a pause.
Breathing in and breathing out slowly.
Deeply,
Consciously.
Checking in and notice whether the number that you're counting to has changed or remained the same.
Allowing any thoughts or distractions to float away,
Using your breathing to remain present in this moment.
Now again,
If you're comfortable you can continue to breathe in this way.
Or if you want to try a new technique,
Instead of manipulating your breath,
Just letting your breathing resume its own natural rhythm.
You don't need to control your breathing at all now,
Just breathing in your own normal way.
All you need to do is observe your breath.
Your task now is to let your breathing be easy and for you to simply sit back and watch your breath.
Focusing on the sensation of the breath as it travels through your nostrils,
Down the back of your throat and into your lungs.
Your task is not to force your breathing now,
But just to watch it.
Observing the movement of the air as you breathe in and out.
If any thoughts or discomfort distract you,
Just acknowledge that you've become distracted and peacefully bring yourself back to watching your breath.
And now moving your attention to your nostrils.
Notice how they feel slightly cooler as the breath moves in and slightly warmer as the breath moves out.
Using this focus to remain present in this very moment.
You might be able to hear the soft sound of your breathing.
Taking some time just to listen to the sounds that are created when you breathe.
Breathing normally,
Gently and effortlessly.
Listening to the gentle sounds created as you breathe.
And now moving your attention to your nostrils.
Trying something different now.
As you breathe in,
In your mind saying the word inhale and as you breathe out saying in your mind exhale.
Inhale,
Exhale.
Inhale,
Exhale.
As you breathe in saying the word inhale.
As you breathe out saying the word exhale.
Remembering to breathe gently and easily without force.
Just observing your natural breathing rhythm.
Inhale,
Exhale.
Inhale,
Exhale.
Using your breath to remain focused on the present moment.
Watching your breath and labelling your breath.
Inhale and exhale.
If you wish continuing on with this practice for as long as you like.
Otherwise coming back to your natural way of breathing now.
Opening your eyes and coming back when you are ready.
