Let's take five minutes and relax our mind.
Sit up very tall and alert.
Move your shoulders up and onto your back and then let them relax,
Your arms and hands resting comfortably.
Lift the crown of your head straight up towards the ceiling and draw your chin back towards your neck.
Take a deep breath in through your nose,
Very full and pause.
Then exhale,
Let it go,
Feeling your body and your mind relax.
Do two more like that.
A deep,
Full breath in.
Pause.
And exhale,
Relax,
Relax,
Relax.
One more deep breath in.
Short pause and let it go.
Relax,
Relax,
Relax.
Bring your attention to how your body feels,
Seated here.
There's any tension in your forehead or your jaw,
Soften.
Open your chest a little wider so your shoulders move back and relax.
And feel your breath relax into an effortless breath flow.
Place your attention on observing the flow of your breath in through your nose and out through your nose.
Notice the sensation of the air moving in through your nostrils and the warmth of the air moving out through your nostrils.
Just observe the flow of your breath.
Noticing any sounds that come and go.
But knowing right now for just a few minutes,
All you have to do is this.
Observe the flow of your breath in through your nose and out through your nose.
Each time you notice your attention wandering or following after thoughts,
Simply know that you are not your thoughts.
You are the observer of your thoughts.
Return to the flow of your breath,
Observing the air move in through your nose and out through your nose.
Place your attention wherever it's easiest to notice the flow of your breath.
Perhaps it's at the nostrils or even the sensation of the breath touching the back of your throat.
Maybe you observe the rise and fall of your chest.
Relaxing into a gentle observation of our good friend,
Our breath.
It's always there for us,
Requiring no attention from us.
So for this moment,
We give our breath our full attention as a way of relaxing into the present moment.
Take an extra deep breath in through your nose.
Let it go.
And when you're ready,
Open your eyes.
