Take a few moments to notice what you can see and hear.
And then get a sense of how your body feels.
How stressed or relaxed you are.
And also notice what's on your mind.
And then breathe in.
Feeling the lungs and chest.
And breathe out.
Breathe in again.
Opening up the lungs a little further.
And breathe out.
Long,
Slow and soft.
Once more,
Breathing in.
And breathing out.
And continue with these slightly deeper inhalations.
Followed by long,
Slow,
Soft exhalations.
You can make each subsequent breath a little softer,
A little slower,
A little less effortful.
The next time you breathe out,
You might notice the shoulders drop a fraction.
And you can let the whole body sink down into the chair.
And then just let the breath return to its natural rhythm.
Uncontrolled.
But just remain attuned to the gentle movement of the breath through the body.
The rise and fall of the belly or chest.
You might notice that the breath seems to flow through the body a little more freely.
Or you might imagine the breath like waves lapping gently on the beach at dusk.
Just enjoying that gentle rhythm.
Letting the breath become more and more subtle.
And then just letting the breath go entirely.
Perhaps just noticing how your body feels now.
What's on your mind.
Acknowledging any change in the way you feel.
Noticing what you can hear.
And what you can see.
