Let's begin by taking a moment to allow your body to settle into a comfortable position.
You may close your eyes or keep them slightly open,
Allowing the spine to lift and shoulders to soften.
Today we will practice 2 minutes of mindful breathing.
So let's begin by taking a full breath in and a long breath out.
As I guide you,
I will give you a pause to practice.
Using the breath to settle the body and settle the mind.
Feel your chest and stomach gently rising and falling with each breath.
We are now going to count a few breaths silently.
So on your next inhale,
Counting silently to yourself as one.
And as you exhale,
Counting as one again.
Now on the next breath count again two.
On the exhale two.
Now continue counting your breath for a few more breaths.
If you notice the mind is wandering,
Just bring it gently back to the breath.
Perhaps feeling the passage of your air through the nostrils or the movement of your chest as you inhale and exhale.
Just keep on continuing to practice the inhale and exhale.
Be mindful.
Now with one finaling breath and out breath,
Noticing any sensations or feelings in the body.
And when you are ready,
Gently opening your eyes and returning to your day.
Slowly opening your eyes.
And relax.
Connect with your surrounding now.
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