Let’s try it-- Sit in an upright position, with your back straight, against the back of your seat. Rest your hands wherever they’re comfortable. Now, start by taking a couple of exaggerated breaths: a deep inhale through your nostrils (3 seconds), hold your breath (2 seconds), and a long exhale through your mouth (4 seconds). It’s fine to exhale through your nose, too, if that feels more comfortable.Then, gradually allow your breathing to assume a natural rhythm that is comfortable to you. As you do so, continue to pay attention to your breath as it goes in and out. It may help to focus on the rise and fall of your chest or the sensation through your nostrils. As you breathe, you may find that your mind wanders, distracted by thoughts, sounds, or bodily sensations. That’s okay. Just notice that this is happening and then gently bring your attention back to your breath.[Allow this to continue silently for about 30seconds.]
