Take a comfortable seat in a quiet place where you can be free from distractions.
Sit up tall,
Keep your chin level and release your shoulders.
Soften your belly and your thighs.
Let your hips rest heavily on your seat.
Whenever you feel comfortable,
You can gently close your eyes or gaze softly at the ground ahead of you.
With your mouth closed but your jaw relaxed,
Breathe in and out through your nose.
Find a breath that is patient,
Gentle and steady and let each out-breath be just as long as each in-breath.
As you focus in on the breath,
Turn the corners of your mouth upward into a slight smile and create a deep sense of contentment for the breath.
Breathe in and out with a loving awareness,
Grateful for each life-giving inhale and each precious exhale.
Let this sense of gratitude permeate your whole body.
You could perhaps visualize it as a warm feeling or a light,
Still aware of the breath but with a full body gratitude for breath.
Grateful for breath as it moves in and out through your nose.
Grateful for breath as you feel your chest expanding and your belly releasing.
Grateful for breath as you sense the whole body riding the wave of each breath.
Let this whole body gratitude help hold your focus,
Your attention on the breath.
Cherishing each patient-breath in.
Present with each breath.
