Develop an awareness of every aspect of your breath like never before. Calm your whole body and mind by stimulating the parasympathetic nervous system using just your breath and focus. You will never take your breath for granted again!
Sitting comfortably with your back upright and straight just allow your gaze to soften and either choose to keep it here or gently close down your eyes and start by taking three deep breaths in through the nose out through the mouth feel the lungs expand on the inhale the whole body soften on the exhale and after the third exhale allow your breathing now to return to normal preferably in and out through the nostrils and allow your awareness to move to your physical body noticing first the points of contact your body makes where you're sitting your feet on the ground and notice where your hands are resting and allow your awareness to move to your shoulders and to take tension away physically roll the shoulders up and back and down and similarly with your jaw keep the lips together and just allow the jaw to drop slightly open releasing any tightness or tension and allow your awareness now to move to your breath and start to notice how deep your breathing is and notice the rate of your breathing notice the point on your body where the breath first makes contact where you first feel it maybe you can feel your breath moving over your upper lip maybe it's the tip of your nose maybe it's inside your nostrils wherever it is just allow your awareness to rest there watching your breath and when your mind wanders whatever's come up simply acknowledge it very gently accept it and let it go and without any frustration come back to noticing the breath where it first makes contact with your body allowing your breath to be as smooth and gentle as possible still watching that point on your body where the breath first makes contact and allow your awareness now to notice the breath in the nostrils and is there a difference in temperature between the inhale and the exhale breath and still keeping the breath as smooth and gentle as you can watching it inside your nostrils notice now that little point in the breath cycle at the end of the inhale just before you exhale don't hold your breath here simply be aware of that almost imperceptible pause with each breath still watching that little point in the breath cycle at the end of the inhale before you exhale allow your awareness now to move to your chest watch the gentle rise and fall of your chest with each breath be aware of your whole chest cavity expanding as you inhale and it all softening on the exhale and notice your belly is there any movement there as you breathe still watching your breath in your belly allow your awareness to follow the whole path of your breath from entering your nostrils traveling all the way down into your chest and maybe your belly and then allow your awareness to follow the breath all the way back out again just trace the path of each breath still following the path of each breath I'd like to invite you now to pay attention to whichever aspect of the breath you prefer and add a silent count on the next inhale silently count one two on the exhale two the next inhale three and if you reach 10 simply start again when your mind wanders simply accept whatever's come up let it go and gently come back to the last number you were on still counting your breath one more minute counting your breath allow the counting to gently fade away and just check in once again with the depth of your breathing and the rate is there any difference from the beginning of the practice allow your awareness now to move to any physical sensations in your body noticing points of contact where you're sitting feet on the ground where your hands are resting allow your awareness to move outside of your body and very slowly start to notice sounds around you become aware of where you are and very slowly start to reawaken your body moving fingers and toes and when you're ready gently open your eyes you
