Find a comfortable position, allowing your body to settle and become present. Take a few deep breaths, feeling your chest rise and fall with each inhale and exhale. Notice this natural rhythm, the foundation for your life force.
Now, soften your gaze and bring your awareness entirely to your breath. Feel the coolness of the air entering your nostrils with each inhale, a refreshing sensation that fills your lungs. With each exhale, feel the warmth leaving your body, carrying away any tension or worries you may be holding.
Imagine your breath as a wave on the ocean. With each inhale, feel the wave gently cresting, filling you with energy. With each exhale, feel it receding smoothly, releasing any heaviness or stress. Become one with this rhythm, feeling the ebb and flow of life force within you.
Expand your awareness to the sound of your breath. Is it a soft sigh, a gentle whoosh, or perhaps a steady stream? Notice the sound, without judgment, simply as a part of your experience.
Now, observe the way your breath moves your body. Does your chest rise and fall noticeably? Does your belly gently expand and contract? Notice these subtle movements without forcing them, allowing your breath to flow naturally.
Count your breaths silently to ten, if you find it helpful. However, don’t become attached to the counting. If your mind wanders, gently guide your attention back to your breath, like a gentle shepherd guiding a sheep back to the flock.
Become aware of any pauses between your inhales and exhales. Are they long or short? Do they hold any tension or anxiety? Simply observe them without judgment, allowing your breath to find its natural rhythm.
Take a few final deep breaths, filling your lungs completely and releasing them fully. Feel the sense of calm and groundedness that arises with this mindful breathing practice.
Carry this awareness of your breath with you throughout your day. Whenever you feel stressed or overwhelmed, take a few deep breaths and reconnect with the rhythm of life within you. Remember, your breath is a constant source of peace and presence, always available to guide you back to the present moment.
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