9 Simple Steps to Mindful Breathing and Rest

(Self-Kindness)

1. Have somewhere you can sit that is comfortable for you and quiet.

2. Sit.

3. Where possible, make sure you sit up as straight as possible but without forcing your posture too much. We’re wanting relaxed and not tense.

4. To start, take 5 extra-deep, slow breaths, in and out.
   

5. Allow EVERYTHING, absolutely EVERYTHING, to drop away from you for just a few minutes. This is YOU time. You deserve it.

6. Continue to breathe gently and slowly, paying attention to the sensation of the breath as it enters and leaves your body. Simply observe each single breath as it happens, whether you focus on the rise and fall of your chest, abdomen, or on the sensation of the breath at the tip of the nostrils. Really feel what it is like to breathe, without any need to change your breath. Just watching it as it happens. 

7. When you notice that your mind is wandering away from the breath (and it will wonder away for sure) gently escort it back to the present moment and the sensation of your breathing.

8. Enjoy the peace, quiet and rest that comes from mindful breathing.

9. When ready, arise and continue your day feeling alert and refreshed. Repeat daily, if possible, for greatest benefits.

   

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