So this is the 10 minute mindfulness of breathing exercise.
Start off in a comfortable upright posture.
Perhaps sitting on a chair with your feet on the floor.
Just getting yourself into a comfortable position.
Noticing what it's like to be here at this time and this place.
And if it helps then you can close your eyes.
This is often useful as it can reduce the distractions to the mind.
Or if you feel more comfortable then leave your eyes open.
And we can start by just paying attention to the body.
Noticing what it's like to be here,
Sitting on this chair now.
And then we can start to pay attention to the breathing.
Just watching what it's like to breathe.
Noticing the sensations of breathing.
Perhaps noticing what it's like for the air to enter the nose.
Or what it's like for the air to fill the lungs.
Just breathing at a regular comfortable and relaxed pace.
And for the next minute of silence just tune in to that.
Noticing what it's like to breathe.
And then we can start to pay attention to the body.
And if you get distracted in any way,
Perhaps distracting noise or thought.
Or sensation in the body.
And just watch that and let it go.
Not worrying that you got distracted.
Just bringing the attention back to the breathing when you notice.
And just focusing on what it's like to breathe.
And while we're doing this,
There's nothing else we need to do.
Nowhere else we need to go.
Nothing else we need to be.
Just sitting here breathing in this moment.
And for the next minute or so we can renew our focus on the breathing.
Bringing the attention back to the breath.
Noticing what it's like to breathe.
Just breathing in in a relaxed and comfortable way.
And breathing out again in a relaxed and comfortable way.
Nothing else to do.
Everything else can wait till later.
And making the most of this opportunity just to stop.
Just breathing in and then breathing out again.
And for the last 30 seconds just refocusing on those sensations of breathing.
And as we come to the end of this session we can start to bring our attention back into the room.
Perhaps noticing the feet on the floor,
Sitting on the chair,
Bringing the attention back to the body.
And when you're ready you can open your eyes to close the practice.
