Mindful Breathing Exercise For Beginners

Find a comfortable posture with your back straight,

Shoulders relaxed,

Chest open and chin slightly down.

Once you are ready,

Close your eyes if that is comfortable for you,

Otherwise find a spot in front of you to focus on.

Become aware of your body.

Notice your posture.

Notice the points of contact between your body and the surface supporting you.

Pay attention to your breathing.

Observe with curiosity without trying to change it in any way.

Notice its qualities,

If it is shallow or it is deep,

It is fast or slow.

Now take two slow,

Luxurious,

Generous,

Relaxing breaths.

When you inhale,

Notice how the body expands and creates space.

Allow the air to reach each part of the body,

Then hold the air in.

And then when you exhale,

Notice how the body relaxes.

Continue breathing in a soft,

Relaxing way and allow it to be easy.

Stay connected to your breathing,

Visualize the air coming in and going through your nose,

Reaching the throat,

The chest,

The belly.

Notice the little pulse before exhaling and follow it all the way out.

Now pay attention to the air coming in and observe where you can feel it better,

In your nose,

Your throat,

Your chest,

Or your belly.

And what about when you exhale,

Is it the same area or a different one?

Take one deep,

Slow,

Generous,

Relaxing breath.

When you inhale,

Notice the body expanding and creating space.

And when you exhale,

Allow the body to relax,

Notice the shoulders coming down,

The body slowly coming back to neutral.

And continue breathing in an easy way.

Become aware of the sounds around you,

Of your body in contact with the surface supporting you.

And if you have your eyes closed,

Whenever you are ready,

Open your eyes.

Thank you.