Quick 5

And when you're ready,

Find a comfortable seat.

This could be cross-legged on the floor,

Or in a chair,

Sitting straight with your feet planted firmly on the ground.

Wherever this finds you,

Try and bring a sense of alertness and total relaxation into your posture.

And with your eyes still open,

Take a deep breath through the nose,

And out through the mouth.

And when you're ready,

Close your eyes,

And bring your full attention to the breath.

Don't try and control it,

Just observe it exactly how it is.

Are they small breaths?

Big,

Deep breaths?

Do you feel your breath moving in your belly as it rises and falls,

Feeling it expand into your back?

Or is your breath in your chest?

Can you feel your breath in your nose?

Feel your nostrils opening and closing?

Maybe even feeling the top of your lip lightly tickled by the breath coming in and out?

And at some point,

You might find that your mind has wandered.

And that's okay.

Notice that your mind has wandered,

Smile,

And bring it back to the breath.

There's no need to judge our thoughts,

Or the having of thoughts.

Just observe them,

And come back to the breath,

And keeping your eyes closed.

Notice the sounds around you,

Feel the floor beneath you,

The clothes against your body.

And when you're ready,

Open your eyes.