You will now begin the exercise Breathing is your best friend.
First,
Take your quiet practice position,
Sitting with a straight back,
Relaxed and awake.
And if you feel comfortable,
You can close your eyes.
You may also keep them open.
Feel your feet on the floor and your legs and buttocks on the seat.
Arrive at this spot and follow the breathing,
Moving in and out very quietly a few times.
Bring your full attention to your breath.
Feel how your breath flows in and out,
And that you don't have to do anything about it.
Just follow the movement of the breath.
Follow the flow of the air.
At your nose,
Feel how the colder air flows in and some warmer air flows out.
At your chest,
Feel how your chest expands and contracts again and again.
Or at your belly,
Feel how the belly comes out as you breathe in and retracts as you breathe out.
You can put a hand on your belly for a moment.
Your belly feels like a little balloon that gets bigger when you inhale and smaller when you exhale.
Follow the movement of the breath where you feel it best.
Your breath is always there,
In everything you do,
In pleasant and unpleasant moments.
Trust your gentle breathing.
For example,
At times when you wander off in thought,
Or when you are very shocked,
When you are furious,
When you have a lump in your throat and you don't know why,
Then bring your full attention back to the movement of breathing,
Inhaling and exhaling.
It will help you to become calmer.
You are back to yourself again.
You don't have to do your best for this.
Just be mindful of the flow of your inhalation and exhalation.
By being mindful of your breathing,
You learn to trust yourself in every moment.
Stay like this for a while,
With your attention on the movement of the breath,
And then,
In your own way,
Complete this exercise the way you like it.
