Let's work with what you always have with you here and now,
Your breath.
You don't have to make yourself breathe,
Although you can change it,
It doesn't need your help to flow.
It's always there as a tool for you to center yourself.
So just focus on your breath right now.
You may want to open into a posture that allows your breath to flow.
Don't push,
Don't pull,
Don't force anything.
If it helps you to concentrate,
You may want to close your eyes.
Now begin watching your breath.
Breathe normally at first,
Gradually letting your breath slow down until it's quiet,
Even the length of each breath is fairly long.
Become aware of the details of how your breath feels.
If you're breathing in a deep breath,
Notice that you're breathing in a deep breath.
If your attention follows your breath into your lungs,
Notice how it feels as your lungs expand and contract.
Notice how your breath is cooler when you breathe in and warmer when you breathe out.
It may not be easy to keep your attention focused on your breath at first.
This is normal,
Don't be discouraged.
If it helps you to concentrate,
Begin counting your breath.
As you breathe in,
Count one in your mind.
As you breathe out,
Count one.
Breathe in,
Count two.
Breathe out,
Count two.
Continue through to ten,
Then return to one.
Use this count to remain continuously conscious of your breath.
You may find that you quickly lose count and become distracted.
It's okay.
Slowly return to one and keep trying.
Now practice this for some time and I'll let you know when to stop.
Okay.
.
.
.
Good.
Bring your attention back to your surroundings.
When you're ready,
Open your eyes.
