Start by finding a comfortable position.
You can sit or lie down and close your eyes.
Bring your awareness to your breathing.
Don't change it or try to control it.
Simply become aware of the breath.
If you're struggling to focus on the breath,
Try mentally noting,
Breathing in on each inhale and breathing out on each exhale.
You may be tempted to change your breathing,
To deepen your breaths or try to breathe more slowly.
Don't do that.
Simply let your breath do as it wishes.
Your autonomic nervous system causes you to breathe without thought,
So let it have control right now.
As thoughts come to your mind,
Simply bring your attention back to your breath.
If feelings arise,
Acknowledge them and bring your awareness back to the breath.
Don't give yourself a hard time when you realize your attention has wandered.
This is perfectly normal.
Simply realize that you've become distracted and return your awareness to your breath.
You might also be tempted to move,
To shift your position or to scratch an itch.
Don't just start moving.
Take a pause between realizing you want to move and actually moving.
Move with intention,
Deliberately and when you're ready,
Not just because the urge exists.
Continue to bring your awareness back to the breath each time it wanders.
Don't worry about what's coming later today or what you did earlier.
Don't think about tomorrow or yesterday.
Don't worry about fixing anything,
Remembering anything or planning anything.
Just notice each breath you take.
Habitual thoughts will come up.
Let them come and let them go.
Don't cling,
Don't engage and don't judge these thoughts.
Simply acknowledge their existence and let them go as you come back to your breath.
Take a moment now to notice where the breath is most physical in your body.
Where do you most easily find the breath?
Is it at the tip of your nose where the breath first enters your body?
Your lungs as they expand?
Your belly as it rises and falls with each breath?
Notice where you most easily find the breath and rest your hand lightly on that area.
Keep your attention on this part of your body,
Noticing the changes with each inhale and exhale.
Take some deeper breaths now.
Notice how the feeling in the area where you most easily find the breath changes when you breathe more deeply.
Maybe breathing more deeply even changes where you most easily find the breath.
Where do you hold stress and tension in your body?
Whether you're holding any stress or tension right now,
Breathe into that area.
As you breathe deeply,
Imagine the breath going to that area of the body,
Expanding and providing space while also relaxing and easing any stress or tension that is there.
Notice how the breath changes as you breathe more deeply.
Take another deep breath.
As you exhale,
Notice how your body softens and relaxes.
Take a few more deep breaths and with each exhale,
Notice the softening and relaxation throughout your body.
Let your breath return to its natural state.
Breathe as you normally would.
Follow the flow of the breath as it begins at the tip of your nose,
Down through the throat and chest,
Into the belly,
And back out through your nose again.
Notice all the places in your body where you feel that breath.
Continue to follow your breath's flow for several more breaths,
Bringing your attention back to the flow each time you find yourself distracted by a thought.
Don't criticize,
Don't judge,
And don't berate yourself.
Simply bring your attention back to the flow of your breath.
When you're ready,
Let go of the breath and return to the space that you're in.
Wiggle your fingers and toes,
And as you take one last deep breath,
Open your eyes.
