Find a comfortable seat or lie down on your back and just begin to breathe in through your nose and out through your nose.
Taking a breath in and then letting it go.
Another breath in,
Just to let that go.
Continue breathing through your nose and listen to the sounds around you.
Can you notice the temperature of the air that surrounds your body?
The way that it feels on your skin?
Then notice the sound of your breath.
Audible,
In and letting it out.
With each breath in,
Can you breathe a little deeper?
Expanding your chest,
Expanding your belly.
And then exhaling slow with control,
Completely emptying all the air from your body.
Keep breathing just like this,
In and out through your nose for one minute and I will mind the time.
As you continue to breathe in and out through your nose,
Notice where your thoughts went.
Did your focus move from your breath to something else?
And then can you just let those thoughts go and come back to focusing just on that breath?
Inhale,
The belly and the chest rise.
Exhale and feel the belly soften.
Take a breath in and exhale,
Letting your shoulders relax,
Softening your jaw.
And just focusing on your breath as you become as comfortable as you can be.
Breathing in and just breathing out.
When you are ready,
You can gently open your eyes and notice what's around you.
Notice any smells,
What you can see.
Slowly welcome some movement back into your body,
Wiggling your fingers and your toes,
Rolling your neck and your shoulders.
And then just go on and enjoy the rest of your day.
Namaste.
