This is a calmness breathing exercise.
Starting by sitting or lying down.
Let's take three deep breaths.
Inhale deeply.
Exhale.
Inhale.
Exhale fully.
Inhale one last time.
Exhale all the way.
Make final adjustments to make yourself feel comfortable.
Starting by putting your left hand on your heart and your right hand on your belly.
Begin to feel your heart beat.
Your chest rise and fall.
And feel your belly rise and fall.
Inhale.
Exhale.
Continue with your natural breath.
Notice the air enter through your nostrils.
Notice the air exit through your nostrils.
Continue to feel and observe.
Continue to feel and observe.
On your next inhale,
Notice how the air going through from your nostril to your throat,
To your chest,
To your ribs and to your belly.
When you exhale,
Belly,
Ribs,
Chest,
Throat and finally your nostrils.
Continue with this breath,
Feeling all three parts of the breath.
And think to yourself,
Belly,
Ribs,
Chest,
Chest,
Ribs,
Belly.
Repeat three more times.
When you are done,
Relax your arms.
Return to your natural breath.
Remember the intention of our practice today.
Calmness.
Repeat this three times in your mind.
You may stay here as long as you like.
When you are ready,
Gently open your eyes and continue with your day.
