Begin by finding a comfortable position.
Either sitting or lying down.
Allow your body to settle into the support beneath you.
Gently close your eyes or keep a soft gaze.
For these next few moments,
There is nowhere else you need to be.
Nothing to accomplish,
Nothing to figure out.
Simply an invitation to pause,
Turn inward and notice.
Begin to bring your awareness to your body.
Notice the places where you feel supported.
And slowly begin to turn your attention toward your breath.
Without changing anything about your breathing.
Simply begin to notice.
Where do you feel your breath most clearly?
Perhaps at the entrance of your nostrils.
Notice the subtle sensation of air moving in and air moving out.
Perhaps you can feel the temperature of your breath.
A little cooler as you inhale.
A little warmer as you exhale.
Now bring your awareness to your chest.
Notice any gentle movement as you breathe.
Perhaps a subtle expansion through your ribcage.
And a soft release as you exhale.
Now bring your awareness toward your belly.
Notice if there's any movement here.
Perhaps a gentle rise and fall.
Or maybe your breath feels more noticeable somewhere else.
There is no right or wrong way to experience your breath.
Simply notice what is present.
Now begin to notice the quality of your breath.
Does it feel shallow or deep?
Smooth or even.
Light or heavy.
There's nothing you need to change.
Just observe.
Now notice the pace of your breathing.
Is your breath moving quickly or slowly?
Does your inhale feel longer than your exhale?
Or perhaps your exhale is naturally a little longer.
Notice the small spaces between each breath.
Now if you can,
Begin to listen to your breath.
Maybe you can hear the gentle sound of air moving through your nose.
Or perhaps your breath is so quiet that you can barely hear it.
Simply listen.
Now allow your awareness to rest on the breath as a whole.
The sensations,
The sounds,
The rhythms.
The natural movement of your body breathing.
You do not need to control it.
You do not need to make it slower or deeper.
Simply allow your breath to be exactly as it is.
And if your mind wanders,
Gently return to the feeling of your breath again and again.
Begin to expand your awareness beyond your breath.
Notice your entire body resting.
The surface beneath you,
The sounds around you.
Perhaps invite a little movement into your fingers and toes.
And when you're ready,
Gently open your eyes.
Remember your breath is always here.
Offering you an opportunity to pause and reconnect.
Sometimes coming back to yourself begins with something as simple as noticing one breath.
