Mindful breathing.
Close your eyes and rest your hands on your knees.
Bring your attention to the touch of your body on your seat.
Feel the weight of your body on your chair or the cushion.
Make sure that your back is straight and that you're nice and comfortable.
Take a few deep breaths.
While you are breathing deeply,
Relax your shoulders,
Your stomach muscles,
The muscles in your face,
Your hands and your legs.
Let go of all tightness in your body.
Now bring your attention back to your breath.
Notice what it feels like as it enters through your nose.
It goes down through your throat,
Filling your lungs and back out through your nose.
Notice your stomach and chest rise and fall each time you breathe in and each time you breathe out.
And allow your breath to be natural and relaxed.
Now bring your attention to the feeling of your breath.
Feel your breath as it comes in,
As it goes out.
Just focus on the sensation,
Paying attention to it each time you inhale and each time you exhale.
As you inhale,
Maybe your breath feels cool.
As you exhale,
Maybe it feels a little warmer.
When your mind wanders or you become distracted,
Just notice what's going on in your head and bring your attention gently back to your breath going in and out.
Focusing on the feeling of your breath and let the feelings and thoughts of your breath and let the feelings and thoughts come and go in the background.
Now gently bring your attention back to your body and slowly open your eyes.
