–I try to do this at least once a day, usually in the morning. For someone who has spent far too much time up in her head, spinning wheels, turning in on herself, this really works wonders for bringing my focus into the hear and now. Also, it resets the clock.
Breathing in
I am aware of the oxygen flowing into my lungs
Breathing out
I am aware of the carbon dioxide flowing out of my bodyBreathing in
I breathe in deeply
feeling the oxygen expand my lungs
reaching every corner
replenishing and refreshing my body
Breathing out
I breathe out s…l…o…w…l…y
not rushing aheadBreathing in
I do not struggle
I just breathe
Breathing out
I am at ease
at peace in the momentBreathing in
I smile for all the joy of being fully present
Breathing out
I release all my fear, anger, pain and sadness
I am aware of the carbon dioxide flowing out of my bodyBreathing in
I breathe in deeply
feeling the oxygen expand my lungs
reaching every corner
replenishing and refreshing my body
Breathing out
I breathe out s…l…o…w…l…y
not rushing aheadBreathing in
I do not struggle
I just breathe
Breathing out
I am at ease
at peace in the momentBreathing in
I smile for all the joy of being fully present
Breathing out
I release all my fear, anger, pain and sadness
Breathing in
I become fully aware
of my body from the inside out
It’s weight and heat
The ebb and flow of blood
My heart beat
Breathing out
I become fully aware
of what I am hearing, seeing, feeling, smelling and tasting
–loosely based on a mindful breath exercise in Thich Nhat Hanh’s, “The Heart of The Buddha’s Teachings.” Adapted over time to what works for me.