Take a moment now to get comfortable either lying on the floor or sitting on a chair and just gently closing your eyes over.
So let's begin by taking three big deep breaths.
So with your first breath take a big breath in through your nose and then out through your mouth.
And then again in through your nose and out through your mouth.
Really breathing in deeply and breathing out deeply.
Just feel your body relax and soften as you exhale.
Again in through your nose and out through your mouth.
Now return your breathing to just what is normal for you.
Just allow it to return to its normal rhythm.
Just let yourself breathe now and as you breathe just notice what your body does when it breathes.
You don't need to hold your breath in or push it out or change the natural rhythm.
Just let yourself breathe naturally and begin to notice it.
Now notice if you breathe in through your mouth or in through your nose.
Just be curious and observe your body.
Do you breathe out through your mouth or out through your nose?
Again no need to change how you are breathing.
Just be curious and notice how you breathe.
Shifting your focus now to your body and noticing your belly and how it gently rises and falls with each breath.
You might like to place a hand or both hands on your belly just to feel this gentle rising and falling.
The gentle up and down.
Just feel it expand as you breathe in and fall back down towards your spine as you breathe out.
Just notice this rising and falling now.
Throughout this meditation your mind might wander to other things that's completely normal and natural.
Just bring your attention back gently to your breath if you notice your mind wandering.
Now as a way to stay focused on your breathing for a few minutes we'll begin to count our breaths.
So each time you breathe in count one and when you breathe out count one.
You might have been like to say to yourself one when you breathe in and then say to yourself one when you breathe out.
Then with your next breath breathe in and count two and breathe out count two.
Continuing now breathe in three and out three.
Breathe in four and out four.
Breathe in five and out five.
And now we'll start back at one.
So each time you get to five go back to one.
See if you can count now on your own with your breaths and counting from one to five.
I'll give you a minute or so to do this.
Now just gently return your attention to notice how your whole body is breathing.
What is your body doing as you breathe?
Just notice which parts of your body are moving while you breathe and which parts may be still.
You might again notice your belly moving up and down.
The gentle movements of the in and out as you breathe.
You might also notice a slight movement in your chest as you breathe.
Can you notice any other parts of your body moving when you breathe?
Can you notice the sound of your breathing?
Now see if you can notice any pauses between each breath.
So as you breathe in there might be a slight pause and as you breathe out there's a slight pause before you take your next breath.
You might not notice this.
Just have a go and just see if you can catch that quick second where your body stops in between each breath.
Just letting that go now.
Gently and gradually start to become aware of your surroundings.
And when you feel ready open your eyes but just take as much time as you need to do this.
If you like you might just lie there for a few minutes or sit there quietly just feeling and noticing your breathing.
Noticing any sounds around you and just noticing how you feel.
