Allow yourself to become comfortable,
Whether it be in a seated position or lying down.
All we're going to do in the next few minutes is follow our breath.
Allow your eyes to close.
Allow your body to become heavy.
Your teeth gently separate.
The muscles surrounding your eyes soften.
The forehead is smooth and your shoulders are relaxed away from your ears.
Bring your attention to the tip of your nose.
If it helps,
You can bring your finger to your nose and just begin to notice that flow of breath that you may feel on your finger with every inhalation,
With every exhalation.
You can gently drop your hand if your finger was touching your nose,
But continue to bring all of your focus and awareness to where your finger just was,
Feeling the flow of breath at that point.
Notice the temperature of your breath as you inhale,
And then as you exhale,
And then begin to follow your breath from your nostrils all the way down deep into your lungs.
Notice any sensations that you feel as you breathe in.
Maybe you can feel the breath through your sinuses,
Maybe you can feel it touch the back of your throat,
Feeling it enter your lungs,
Even noticing your belly rise as you breathe in.
Whenever your mind floats away from really being with your breath,
Just guide it back,
Bringing your focus back to the tip of the nose.
Take a deep breath in through your nose here,
Fill up your lungs,
Feel your belly press out.
And then let out a long,
Slow breath,
And I'll leave that up to you,
Whether you want to exhale out through your nose or your mouth.
Let's do that two more times.
Inhale deeply,
Full breath in through the nose,
A long,
Slow breath out.
And last one,
Deep breath in,
And a long,
Slow breath out.
Have a really sweet rest of your day,
Namaste.
