Mindfulness of Breath
First settle the body by becoming aware of the body.
Consciously relax and let go of knots, tension, pain or places in the body
where there is holding or feelings of constriction.
Find comfort, gentle awareness and simple
acceptance of the body as it is right now
without judgment or criticism.
Bring attention to the breath.
Notice the sensation of breath
whether it be cool or warm
as it flows in and out of the nostrils.
Or bring awareness to the
expansion and deflation of the chest.
Or bring awareness to the belly expanding, relaxing.
Stay with a focused awareness to the breath.
No need to change the breath in any way.
Observe the breath.
Be with the breath.
Come back again and again to breath .