Begin by finding a position that is comfortable for you and is appropriate for your surroundings. That might mean that you are sitting with legs crossed on the floor, or sitting in a chair with both feet planted firmly, or even standing with your feet spread slightly apart.
Now bring your attention to the fact that you are breathing. Just breathing normally and paying attention to the rise and fall of the breath.
You can close your eyes if that's available to you or allow your eyes to remain open but soften your gaze.
We’ll begin our cycle with an inhalation of four seconds…
Inhale… two, three, four
Hold your breath… two, three, four
Exhale… two, three, four
Hold the exhale… two, three, four
Inhale… two, three, four
Hold your breath… two, three, four
Exhale… two, three, four
Hold the exhale… two, three, four
Inhale… two, three, four
Hold your breath… two, three, four
Exhale… two, three, four
Hold the exhale… two, three, four
Inhale… two, three, four
Hold your breath… two, three, four
Exhale… two, three, four
Hold the exhale… two, three, four
Inhale and breathe normally. Notice how you feel in this moment. Notice your thoughts as well. And take a final deep intentional breath.
If you found this helpful, consider practicing daily and increase the count and the cycles as desired up to eight. And finally don’t forget to share this with someone you feel might benefit. Peace to you.
