Begin by finding a comfortable seated position. Sit with your back straight but not rigid, allowing your shoulders to relax. Gently close your eyes if you feel comfortable doing so.
Take a moment to settle into your body. Feel the connection between your body and the surface you are sitting on. Notice any sensations in your body, and allow yourself to be present in this moment.
Now, bring your attention to your breath. Simply observe the natural rhythm of your breathing without trying to change it. Notice the coolness of the air as you inhale and the warmth as you exhale.
Focus on the sensation of your breath as it enters and leaves your nostrils. Feel the gentle rise and fall of your chest and abdomen with each breath. Allow your breath to flow naturally, effortlessly.
If your mind begins to wander, gently bring your attention back to your breath. It’s normal for thoughts to arise; acknowledge them without judgment and then return your focus to the steady rhythm of your breathing.
Take a deep breath in, filling your lungs completely, and then slowly exhale, releasing any tension. Continue to breathe naturally, noticing each inhalation and exhalation.
With each breath, feel yourself becoming more relaxed. Imagine your breath as a soothing wave, washing away any stress or discomfort. Allow this wave to flow through your entire body, bringing a sense of calm and ease.
As you continue to focus on your breath, you may begin to feel a sense of tranquility spreading throughout your body. Let this feeling of peace and relaxation deepen with each breath you take.
Take a few more moments to savor this sense of calm. When you feel ready, gently bring your awareness back to your surroundings. Wiggle your fingers and toes, and when you’re ready, slowly open your eyes.
Take this feeling of relaxation and mindfulness with you as you continue your day. Remember that you can return to your breath at any time to find calm and clarity.