Find a comfortable position.
Gently bring your attention to your breath.
Take a slow breath in through your nose…
Then breathe out slowly through your mouth.
Inhale for a count of 4
(1… 2… 3… 4…)
Hold for a count of 2
(1… 2…)
Exhale slowly for a count of 6
(1… 2… 3… 4… 5… 6…)
Repeat this a few times.
Let your shoulders soften
Let your jaw unclench
Let your body feel supported where you are
If your mind wanders, gently bring it back to the counting and the feeling of your breath.
You can also quietly say to yourself:
“Breathing in… I am here.”
“Breathing out… I am letting go of all that I don't need”
Stay with this for as long as you need.
Each breath helps your body settle and return to the present moment.
