Breathing Meditation: Instructions

Begin the breathing meditation by saying the following instructions in a calm, slow, meditative tone.

1. Sit in a comfortable position with both feet on the floor, or lie down.
2. You can do this with your eyes open or closed as you prefer. If you keep your eyes open, look down and soften your gaze.
3. Allow all the tiny muscles in your face to relax.
4. Notice your breathing. Focus your attention on taking slow, deep breaths.
5. As you inhale, straighten your spine slightly.
6. As you exhale, completely relax.
7. Focus on the sensation of your stomach rising and falling with each breath. Inhale slowly and deeply and let your stomach rise with the breath. Exhale slowly and let your stomach fall.
8. If you lose your focus or your mind wanders, gently return your attention to your breathing. If it helps, you can say "in" with each inhale and "out" with each exhale.
9. Do this quietly for a while, softly noticing that your stomach rises as you inhale and falls as you exhale.
10. Now, take a slightly deeper breath.
11. [short pause]
12. Okay, begin to become more aware, still feeling calm and relaxed. Open your eyes and become more aware of what is going on around you. Remain calm and relaxed.