Calming Exhale

Sit comfortably in a quiet place where you can be free from distractions.
Choose a posture that promotes a long, neutral spine. Even if you are lying down.
If you are seated, set your chin in a neutral position so the back of your neck stays long
Drop your shoulders from your ears, and soften your belly.

Close your eyes or gaze low at the ground ahead of you

Turn your attention and awareness inwards, towards your breath

Without trying to change anything,
simply notice how you are breathing right now.

Is the breath moving through the nose or the mouth?
Describe the rhythm and depth of the breath

Notice if there’s a difference between breath in and breath out
How does the breath feel as it moves through your body?
Where in the body do you notice the breath?

And as you focus inward, toward your breath, your body, notice also your mind.
How might the breath, as it is right now, relate to the mind, as it is right now?

Notice without judgement. Just notice.

(pause 3-5 breaths)

And now, if you haven’t already, close your lips,
and begin to breathe in and out through your nose
Without making any drastic changes, staying comfortable,
Without forcing, or pushing, or straining,
With as much ease as possible,
Use a short count to even out the breath

Inhale for 1...2...3....
Exhale for 1...2....3....

Match the exhale breath to the length of the inhale breath
Equal breathing
In and out through your nose