The following is a mindful breath exercise.
You can do the following activity with your eyes open or closed,
Whether you're sitting,
Standing or laying down,
Maybe walking,
Driving your car.
Make sure that you create no struggle around the exercise.
Adjusting your position.
Now become aware of the rising and falling of the breath.
Simply relax and observe the breath.
Notice if the breath is fast or slow,
Deep or shallow.
Whatever is happening,
Just simply relax and witness the breath.
Now gently deepen your inhalations and exhalation.
Stay connected to every breath in and every breath out.
As you inhale,
Know that you're inhaling.
And as you exhale,
Know that you're exhaling.
Now we'll inhale and exhale to a count of four.
Inhale one,
Two,
Three,
Four.
And continue on your own,
Counting silently.
Find your own rhythm,
Soft and easy.
Notice any struggle to make anything happen.
If any thoughts come into your mind,
Simply bring your attention back to the count.
Your belly rising as you inhale.
And the belly falling as you exhale.
Feeling yourself become more relaxed and peaceful with each breath.
Feeling the breath becoming longer,
Slower and deeper.
Tranquility,
Stillness and peace washing over you with each outgoing breath.
Now breathe normally.
Notice the breath becoming quiet and still.
Let the breath breathe itself.
And sink down into the silence beneath the mind.
Let go of any effort to make anything happen.
This concludes the mindful breath exercise.
Namaste.
