Take a deep breath in through your nose and out through your mouth. As you breathe in, feel your body expand. As you breathe out, allow your body to soften. Gently close your eyes and let the breath lead your mind. Notice the sensation of your breath and where you feel it in your body. If needed, place your hand on your stomach and follow the rising and falling sensation.

There’s nothing else to do but observe your breath. Allow thoughts to come and go naturally. If your mind wanders, gently bring your focus back to your breath. Feel the calming effect of each breath as it flows in and out, embracing the peace and stillness of this moment.

Continue following your breath for a few more minutes, observing its rhythm. When you’re ready, slowly bring your awareness back to your surroundings and gently open your eyes.