Find a comfortable position, whether sitting or lying down. Close your eyes gently.

Take a moment to connect with your natural breath. Feel the gentle rise and fall of your chest and abdomen.

Inhale slowly and deeply through your nose, allowing your lungs to fill with fresh, invigorating air. Feel the expansion in your chest and the gentle rise of your abdomen.

Inhale, feel the expansion in your chest and the cool sensation as the breath enters your body, and then exhale slowly and completely through your mouth. As you release your breath, let go of any tension or stress.

Inhale slowly through your nose, allowing your lungs to fill with fresh, invigorating air. Hold your breath for a moment, savoring the fullness. Exhale slowly and completely through your mouth, releasing any tension or stress. Feel the warmth of the breath as it leaves your body.

Each inhale is an opportunity to be present; each exhale is a chance to let go.

Inhale deeply, appreciating the life-giving force of each breath. Exhale fully, letting go of anything that no longer serves you.

As you continue to breathe, let each inhalation bring a sense of calm and presence. Feel the rejuvenating power of the breath, bringing fresh energy to your body and mind. Let each exhalation carry away any worries or distractions.

Now, transition to a natural, steady rhythm of breathing. Focus your attention on each inhalation and exhalation. Notice the sensation of the air as it enters and leaves your body.

Focus your attention solely on the breath. Notice the subtle rhythm, the quiet sound, and the gentle movement.

Concentrate on the breath, making it the centerpiece of your awareness. If your mind starts to wander, gently guide it back to the breath. Imagine each breath as a gentle anchor, grounding you in the present moment. Release any thoughts that may try to pull your attention away. Picture them drifting away like leaves on a stream, leaving you with a clear and focused mind. If your thoughts persist, acknowledge them without judgment, and then gently return your focus to the breath. In this practice, the breath becomes a continuous thread weaving through the fabric of your consciousness.

Continue this rhythmic breathing for a few minutes, immersing yourself in the simplicity of each breath cycle. Embrace the simplicity of each breath cycle, allowing it to anchor you in the present moment and quiet the fluctuations of the mind.

The music will gradually fade away, and for now, I invite you to focus exclusively on your breath.