This is a meditation on breathing mindfully
We'll simply be focused on breathing
Yeah that's it
This may seem boring and slow, but that's kind of the point
This is so different from everything else we experience during our busy lives
You can do this exercise almost anywhere
At home, in the office, in a park, or a garden
Take a moment to sit down, close your eyes and focus on your breath
Take a few slow breaths in through your nose and out through your mouth
It might feel a little strange at first, but try to just go with it

How much air goes in through your lungs?
How does it feel to exhale?
Do you notice any tension or tightness in your chest?
Is there any pain or discomfort?
Or does it feel soft and smooth as you inhale and exhale?
Feel it as it moves in and out of your body (Mindful breathing)

Notice how it feels to fill up with air, and then push it back out again
Focus on how this makes you feel
The sensation of your chest expanding as you inhale and contracting it as you exhale
If your mind wonders off, and it will, simply return your attention to the feeling of breathing in and out of your body
Do this four or five more breaths, then take a moment to notice how you feel right now (Mindful breathing)

Do you feel relaxed? Stressed?
Notice any thoughts or sensations? But don't judge them
Just observe them as they come and go
Take a deep breath in through your nose, hold it for one second, then breathe slowly out through your mouth
Repeat this five times
Take another deep breath in through your nose, hold it for two seconds, then breathe out slowly through your mouth
Repeat this five times

Let's take another deep breath in through your nose, hold it for three seconds, then breathe out slowly through your mouth
Repeat this five times

Now a deep breath in through your nose
Hold it for four seconds, then breathe out slowly through your mouth

And finally, take a deep breath in through your nose
Hold it for five seconds, then breathe out slowly through your mouth

Focus on how this makes you feel

I hope you feel more connected to the present
And I hope this simple meditation makes you feel a little better