Posture: Ensure you're in a comfortable position, whether sitting or standing. Your spine should be straight but not rigid, allowing for natural curvature.

Relaxation: Let go of any tension in your body, particularly in your shoulders, neck, and face. Soften your facial muscles, unfurrow your brow, and let your jaw relax.

Breathing Pathway: Observe the pathway of your breath. You can either close your eyes or keep them open, whatever feels comfortable. Notice the air entering through your nostrils or mouth.

Inhalation: Take a slow, steady breath in through your nose or mouth. Allow the air to fill your lungs gradually, feeling your chest and abdomen expand as you inhale.

Expansion: Feel the expansion of your ribcage and the slight rise of your chest and belly as you take in air. There's no need to force the breath; let it flow naturally.

Pause: At the top of your inhalation, there's a natural pause before you exhale. Notice this moment of stillness and appreciate the fullness of your breath.

Exhalation: Gently release the breath through your nose or mouth. Feel your chest and abdomen deflate as the air leaves your body. Again, there's no need to force the breath out; let it happen naturally.

Relaxation: Allow your body to relax further as you exhale. Feel any remaining tension dissipate with each breath out.

Rhythm: Find a comfortable rhythm for your breathing. It may be slow and deep or quick and shallow, depending on your body's needs in that moment.

Observation: Continue to observe your breath without trying to control it. Notice its natural ebb and flow, the subtle sensations as air moves in and out of your body.

Mindfulness: Use this time to be fully present with your breath, letting go of any distractions or worries. If your mind starts to wander, gently bring your focus back to the sensation of breathing.

Gratitude: Take a moment to appreciate the simple act of breathing and the life-giving oxygen that sustains you.

Repeat: Continue breathing naturally in this way for as long as you like, allowing yourself to enter a state of relaxation and mindfulness.