Take a moment to find a comfortable position that can be seated on a cushion or a chair,
Lying on your back with your knees bent,
Or whatever is best for you.
Once you have found a comfortable position,
Draw your attention to your body.
Feel the air on your skin,
And the contact you have with the floor.
Now become aware of your breath.
Keep it exactly the same,
Just watch it and feel the sensations of breath.
Without any effort,
Start to draw your attention to the exhale.
Slowly see if you can lengthen the exhale longer than the inhale.
Allow your breath to come back to normal,
And be fully aware of it.
Again,
Draw your attention to your exhale,
And for another three rounds,
Lengthen your exhale beyond the length of your inhale.
No effort required,
Just allow it to lengthen.
Be fully aware of your breath,
And watch it come back to normal again.
Now begin to breath in to the count of 4,
3,
2,
1,
Finishing the inhale at 1.
And exhale to 5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Exhale 5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Exhale 5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Exhale 5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Exhale 5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
And extend to exhale 6,
5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Exhale 6,
5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Exhale 6,
5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
And this time exhale 7,
6,
5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Exhale 7,
6,
5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Exhale 7,
6,
5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Exhale 7,
6,
5,
4,
3,
2,
1.
Release the count and let the breath extend on its own.
Watch the inhale and observe the length and extending out of the exhale.
No need to count,
No need to place any effort,
Just allow the breath to lengthen on its own.
And then let the breath go.
Go back to your body,
Feel the air on your skin and the contact you have with the ground.
Be watchful and observant of your body and the experience that you have right now.
And when you're ready you can continue with your day.
