Mindfulness of the Breath

Sitting up tall, or laying on your back, feel the full extent of your spine. Notice the length and width of your body. (Pause for 2 seconds.)

Notice the ground, and the places where you feel the ground. (Pause for 2 seconds.)

As you touch the floor, feel the places in your body that are connecting to the earth.  Know that even though you are not  touching the earth directly you can still root to it. (Pause for 2 seconds.)

Then place your attention on your attention on your breath. Place both hands, with interlaced fingers, on to your belly, just below the belly button.

Breathe in deeply and feel your hands expand with your stomach. Breathe as though your stomach were a balloon. Fill that balloon on the inhale and then allow the balloon to release as you exhale through the mouth.

The lift and release of your hands becomes the focus point. Take three more breaths this way, filling the balloon and releasing it. Feel your hands moving. (Take three deep breaths) 

Move your hands to your lap if seated, or to the floor, with your palms up if laying. As you breathe, feel the motion--the physical sensation--of the breath. As you breathe in, the belly lifts and expands. As you breathe out, the belly relaxes.  When your mindspace becomes clouded with other thoughts, simply return your attention to this natural sensation.