“Find a quiet, comfortable place to sit or lie down. Close your eyes if you feel comfortable doing so, and take a few moments to settle into your position.

Begin by taking a deep breath in through your nose, allowing your lungs to fill with air. Feel your chest and abdomen rise as you inhale.

Now, slowly exhale through your mouth, letting go of any tension or stress with each breath.

Continue to breathe naturally, paying close attention to your breath. Feel the sensation of the air entering your nostrils, the rise and fall of your chest, and the expansion and contraction of your abdomen.

If your mind starts to wander, gently bring your focus back to your breath.

As you continue to breathe mindfully, let go of any thoughts or worries. Just be present in this moment, with your breath as your anchor.

Take a few more minutes to fully immerse yourself in this mindful breathing practice, allowing it to calm your mind and relax your body.

When you’re ready, slowly open your eyes and return to your day with a sense of renewed clarity and inner peace.”

This exercise can be done for as long as you like, but even just a few minutes can have a positive impact on your well-being.