The following script should be read slowly and deliberately. If you'd like, you can read the exercise's purpose before starting. Instructions are not read audibly in brackets [].
This practice can be used to stay focused before the start of a class, before an exam to feel less nervous, or at any other moment during the day. It's simply a technique of becoming more aware of your body and its surroundings, your breath, and your ability to relax. Our muscles relax as our breathing slows and becomes more rhythmic, and our thinking relaxes as well.
Sit calmly with both feet on the ground and hands in your lap for this breathing exercise. Allow yourself to sink into the chair and feel at ease.
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| The act of breathing is an excellent example of mindfulness. Photo by Alexy Almond from Pexels |
You can close your eyes or keep them open and concentrate on something in the room if you like. Begin to pay attention to your breath as it enters your body via your nose and goes to your lungs. Observe how your breath exits your body through your mouth as you exhale.
[Take a two-breath pause before continuing.]
Simply notice your breathing rather than trying to control it. Keep your eyes peeled. It's something to consider. It makes no difference if you breathe slowly or quickly, or if you breathe deeply or shallowly. Allow your body to function as it normally would. Inhale deeply, and exhale deeply to release tension.
[Take a two-breath pause before continuing.]
You'll notice that your stomach expands as you take a breath in and contracts when you take a breath out. Become conscious of the bodily sensations of inhaling and exhaling.
It's okay if your mind wanders. Allow yourself to be aware of your thoughts, then gradually return your attention to your breathing.
[Take a breath cycle break.]
Bring your attention and awareness back to the present moment with one more breath, and you'll be ready to face the day with mindfulness, calm, and focus.
LivingWell.org was used as a source.
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