Duration: 20 minutes

Goal: To cultivate deep relaxation, enhance focus, and promote a sense of inner peace through mindful breathing.

Introduction (2 minutes):
Setting the Scene: Find a quiet, comfortable space where you won’t be disturbed. Sit in a relaxed position, either on a chair with your feet flat on the ground or on a cushion in a cross-legged posture. If you prefer, you can also lie down.
Initiating Relaxation: Gently close your eyes or lower your gaze. Take a few normal breaths, and as you exhale, consciously let go of any tension in your body and mind.

Phase 1: Establishing Rhythmic Breathing (3 minutes):
Inhale and Exhale: Begin by inhaling deeply through your nose, counting to four. Hold your breath for a count of four. Then, exhale slowly through your mouth for a count of six. This controlled breathing helps to regulate your heart rate and calm your mind.
Synchronizing Mind and Body: As you continue with this breathing pattern, pay attention to the sensation of air moving in and out of your body. Notice how your chest and abdomen rise and fall.

Phase 2: Deepening Awareness (5 minutes):
Observing Subtleties: Shift your focus to the subtle sensations of breathing. Feel the coolness of the air as you inhale and its warmth as you exhale. Become aware of the brief pauses between each breath.
Mindful Presence: If your mind wanders, gently acknowledge the thoughts and bring your attention back to your breath. This practice enhances your ability to remain present and focused.

Phase 3: Expanding Breathwork (5 minutes):
Full Body Breathing: Visualize your breath reaching every part of your body. Imagine inhaling calmness and exhaling any discomfort or stress.
Integrating Emotions: As you breathe deeply, allow yourself to feel and acknowledge your emotions without judgment. Use your exhales to release any feelings of tension or negativity.

Phase 4: Reflection and Gratitude (3 minutes):
Reflecting on the Experience: Take a moment to reflect on the state of your mind and body. Recognize any changes in your awareness or mood since you began the practice.
Cultivating Gratitude: Think of one thing you are grateful for right now. It could be the opportunity to take this time for yourself, the air that you breathe, or the sensation of being alive.

Closing (2 minutes):
Returning to the Present: Start to bring your awareness back to your surroundings. Wiggle your fingers and toes, feel the surface beneath you, and listen to the sounds around you.

Gentle Awakening: When you are ready, slowly open your eyes. Take a moment to appreciate the sense of calm and clarity you’ve cultivated.

Remember, this practice is about being present with your breath and using it as a tool to anchor your mind. Carry this sense of mindfulness and peace with you throughout the rest of your day.