Find a quiet place to sit,
Either sitting on a chair with your feet planted on the floor,
Or sitting on the floor on a cushion with your legs crossed.
Either way,
Make sure that you have back support so that you're able to sit with your spine being erect.
Place your hands on your thighs or place them in your lap and rest your arms comfortably.
Let your awareness be placed upon the breath.
Take a deep,
Slow inhale through the nose.
Exhale out the mouth.
Let go of your day,
Whatever it's been.
Breathing in deeply.
Breathing out slowly.
And let your awareness be placed upon the tip of your nose.
And as you inhale,
Notice the cool air as it enters through the nose,
Through the back of the throat.
And as you exhale,
Notice the warm air as it leaves the body.
Cool air in,
Warm air out.
Breathing in,
Breathing out.
Letting your awareness simply be upon the breath.
Whenever the mind begins to wander,
Simply come back to noticing the breath.
Inhaling and exhaling.
Breathing in,
Breathing out.
Cool air entering the nose.
Warm air leaving the body.
Returning again and again,
Just simply noticing the breath.
And with each inhale,
Feel the rising of the chest.
And with each exhale,
The falling of the chest.
Inhale rising.
Exhale falling.
Breathing in.
Breathing out.
Noticing the inhale.
And noticing the exhale.
Inhale chest rising.
Exhale chest falling.
No place to go.
Nothing to get.
Simply being present enough to notice the breath.
Breathing in.
Breathing out.
The breath rising and the falling of the chest with each inhalation and exhalation.
Returning again and again to the breath whenever the mind wanders without judgment or commentary.
Simply returning to the breath.
Breathing in.
Breathing out.
Letting your arms relaxed.
Let them feel heavy.
Still all the while aware of the inhalation and the exhalation.
Inhale chest rising.
Exhale chest falling.
Simply noticing the breath.
Inhaling and exhaling.
The rising of the chest and the falling of the chest as you exhale.
Noticing the mind when it's wandered and gently bringing it back to noticing the breath.
Cool air entering the nose.
Warm air leaving the body.
Inhaling and exhaling.
Feeling a sense of peace and calm as you simply are aware of the breath.
Aware of the inhale.
Aware of the exhale.
Chest rising.
Chest falling.
Returning always to this moment of simply noticing the breath.
Take a deep inhale.
Fill the nose,
Fill the ribs.
And a slow exhalation.
And let your awareness simply notice your experience.
Whether the mind was busy or quiet.
Whether your thoughts were being pulled into the past or the future.
Or if you were able to be right here in this present moment.
Notice within the body if there's a greater sense of peace and calm and stillness.
Take a few moments to integrate your experience into the body.
And when you're ready,
Slowly and gently opening the eyes,
Coming back to the room,
Still aware of the breath.
Noticing the inhale.
Noticing the exhale.
Anytime.
Just simply let your awareness notice the breath.
