Mindful Breathing

· Sit in a comfortable position. (Sitting on a folded blanket helps to keep the pelvis in neutral position.) 

· Start at 5 minutes and gradually extend to 10 minutes. Keep face and neck relaxed.

·  Repeat “May I be free from anger and anxiety” in the mind a few times to settle down.

·  Observer the breath; let the mind follow the breath.
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• Breathing in, I know I am breathing in; breathing out, I know I am breathing out.
• Breathing in, I see myself as tree; breathing out, I feel the wind.
• Breathing in, I see myself as the trunk; breathing out, I feel steady.
• Breathing in, I see myself as a leaf; breathing out, I feel the breeze.
• Breathing in, I see myself as a root; breathing out, I connect with the earth.
• Breathing in, I see myself as a wood log; breathing out, I feel calm.
• Breathing in, I know I am breathing in; breathing out, I know I am breathing out.

         Listen and practice

For more information about mindful breathing please see Thich Nhat Hanh, The Blooming of a Lotus: Guided Meditation Exercises for Healing and Transforming.

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