Please take a moment to settle into your meditation position on a meditation cushion or chair.
Make sure your knees and hips are relaxed,
Your spine is vertical and your chin is gently tucked in.
Relax your arms and rest your hands on your thighs.
Close your eyes and start connecting with your breath.
Feel the breath moving in and out of your nostrils.
Notice how your breath feels right now.
Start deepening your inhale and exhale.
As you take a breath in,
Allow your belly and chest to rise.
As you breathe out,
Let your abdomen and chest sink back toward the spine.
Please continue breathing like this.
On the inhalation,
Your belly and chest rise.
On the exhalation,
Your belly and chest sink back toward the spine.
Have the intention to establish a slow,
Deep and smooth breath.
Have the intention to find the optimal rhythm of your breath.
Inhalation,
Abdomen and chest rise.
Exhalation,
Abdomen and chest fall back toward the spine.
Please take three more full rounds of this breath.
Now,
Allow the breath to become effortless and continue breathing without consciously shaping the breath.
Notice how your breath feels now.
Does it feel easier to breathe deeply and smoothly?
Simply notice.
Focus your attention on effortless breathing for a few more moments.
Slowly open your eyes and finish the practice.
