So start by finding yourself in a comfortable seated position,
Settling in to where you are,
How your body is positioned in space,
And then giving yourself permission that for the next five minutes or so,
There is nothing you need to do but be attentive to your experience.
So putting aside your to-do list,
All of the things that perhaps led up to this moment,
And all of the things that perhaps will come after this moment,
Just really settling in to here and now.
Letting your attention find your breath,
And start to zoom your attention in to your nostrils and where your breath makes contact with your nostrils.
Really letting your attention settle,
Sensing the breath moving in and out of your nostrils.
And as your attention settles here more,
Zoom your attention in to your left nostril,
While obviously breathing through both nostrils.
Just focus in on where your breath meets your left nostril,
Seeing if you can sense the temperature difference between your inhale and your exhale in your left nostril.
And gently moving your attention over to your right nostril,
Really zooming your attention in to where your breath meets your right nostril.
Perhaps noticing the temperature difference here between your inhale and exhale in your right nostril.
Just setting any thoughts or emotions free as you keep your attention settled in on your right nostril.
Letting your attention back to sensing your left nostril,
And the breath moving in and out of your left nostril.
And then again moving your attention over to sensing your right nostril.
And then sensing the breath in both nostrils at the same time.
Just purely sensing your breath in your nostrils.
