Find yourself a comfortable position,
Sitting or laying down.
Go ahead and take some time to get settled.
Your hands can be resting gently in your lap or at your side.
Take a moment to notice yourself here in this moment,
Taking in the things that surround you.
Not focusing on anything specific,
Just a general awareness of where you are in this space,
In this moment,
With nowhere else to be,
Just here.
When you're ready,
Go ahead and gently close your eyes and start paying attention to your breath.
There's no need to try to control it or change anything about it right now.
Just notice it.
Noticing how your body moves when you breathe.
Paying attention to your chest rising and falling as you inhale and exhale.
Noticing the feeling of the air coming in and out of your nose.
How the air feels cool when it goes in and warm when it goes out.
Just stay focused on your breath for a moment,
Paying attention to whatever part of your breathing catches your attention.
The rise and fall of your chest.
The rise and fall of your belly.
The air going in and out of your nose.
If you find you need more help focusing your attention on the breath,
You can try saying a word to yourself each time you inhale or exhale.
On the inhale you might think to yourself,
In.
On the exhale you might think to yourself,
Out.
In and out.
Or any words that seem right for you.
Now begin to slowly deepen your breath.
Taking in slow,
Deep breaths.
And as you take these slow,
Deep breaths,
Give your body and your mind permission to relax and let go.
Now start to notice the momentary pause in between your inhales and exhales.
Feeling the air going through your nose as you breathe in,
And then the pause before the air changes directions and you start to exhale.
Then the pause before you breathe in again.
Inhaling gently through the nose,
Feeling the air fill up your lungs.
Then the pause,
And exhaling,
Feeling your body relax as the air leaves your lungs.
In again,
And out again.
Feeling your muscles fall deeper into a state of relaxation with each and every breath.
Breathing in,
And out.
And continue on your own for a few more seconds.
You may find that your mind is starting to drift off,
And that's okay.
When you notice your mind is drifting,
Just gently bring your focus back to the rhythm and the sensations of your breathing.
Breathing in,
And breathing out.
Now take another deep breath in,
And hold it at the top,
And then release fully.
And allow your breath to move with ease,
Just allowing yourself to breathe in your natural rhythm.
There is no right or wrong way to practice mindful breathing.
However you decide to allow yourself to stay with your breath,
Sink deeper and deeper into a state of peace and calm.
Noticing the natural inhale and exhale of your breathing.
Just simply noticing the flow of your breath.
Notice the stillness of your body.
Focus on the sensations where your body contacts the floor,
The chair,
Or whatever surface you're resting on.
Noticing these sensations,
Simply feel into your body and let it breathe on its own.
Bringing your attention to your chest and your belly.
Bring the rise gently on the in-breath,
And the fall on the out-breath.
Simply be with each breath for its full duration.
And as this practice comes to an end,
Take a moment to bring your awareness back into the space that you're in.
Slowly open your eyes,
Move your body a little,
Stretch if you need to.
Just sit quietly for a moment with your eyes gently open,
Reorienting yourself to your surroundings,
And pay attention to how you're feeling right now.
Notice a sense of calm,
Relaxation,
And peace.
And know that this feeling can remain with you long after this practice.
Thank you for joining me in this mindful breathing practice,
And take good care.
