Sit however you like, and let your hands rest wherever they are comfortable.
This session is simple.
We are only going to breathe slowly together, and count.
Begin by letting the breath find its own level, without changing anything yet.
Notice where you feel it most.
The cool air at the nose, the rise of the chest, the soft swell of the belly.
Now we will slow it down.
Breathe in through the nose for a slow count of four.
One.
Two.
Three.
Four.
And out through the mouth for a count of six.
One.
Two.
Three.
Four.
Five.
Six.
The out-breath is longer, and that is the whole trick.
A longer exhale tells your body it can stand down.
Again.
In for four.
Soft and easy, never strained.
Out for six, like a long sigh of relief.
Again.
In for four.
Out for six.
If the count slips away from you, simply begin again at one.
There is no way to do this wrong.
Some breaths will be shallow.
Some will be deep.
Both are fine.
Keep the pace gentle, and let each exhale leave you a little heavier, a little more settled.
Now let go of the counting, and keep the slow rhythm on its own.
Just this breath.
And this one.
Nothing to finish, nothing to improve.
When you are ready, take one last long exhale, and let your eyes open slowly, carrying this pace with you into the rest of the day.
