Begin by finding a comfortable seated position, with your feet flat on the ground and your hands resting on your lap. Take a deep breath in through your nose, and exhale slowly through your mouth.
Allow your eyes to close, or if you prefer, keep them open with a soft gaze. Take a moment to simply notice your breath. Observe the sensation of the air moving in and out of your body.
Notice the rise and fall of your chest and belly with each inhale and exhale. As you continue to breathe, bring your attention to the present moment. Let go of any thoughts or distractions that may arise, and simply be here, now.
If your mind begins to wander, gently bring your focus back to your breath. You may find it helpful to count your breaths, inhaling for a count of four, holding for a count of four, and exhaling for a count of four.
As you continue to breathe and focus on the present moment, allow yourself to feel a sense of calm and relaxation. Let go of any tension or stress in your body, and simply be here, now. When you are ready, take one final deep breath in through your nose, and exhale slowly through your mouth. Gently open your eyes, and take a moment to notice how you feel.
Remember that you can return to this state of mindfulness and relaxation at any time, simply by taking a few deep breaths and focusing on the present moment.
