- Find a Comfortable Position: Sit or lie down in a comfortable position where you can relax without distractions.
- Focus on Your Heart: Place your attention on the center of your chest, where your heart is located. Imagine your breath flowing in and out through this area.
- Deep Breathing: Take slow, deep breaths in through your nose, allowing your abdomen to expand as you inhale. Count to five as you breathe in.
- Exhale Slowly: Exhale slowly through your mouth, counting to five again. Feel the tension release as you breathe out.
- Repeat: Continue this breathing pattern for several minutes, focusing on each breath and maintaining your attention on your heart center.
- Stay Present: If your mind wanders, It’s okay. Gently bring your focus back to your breath and the sensation in your heart center. End Mindfully: After a few minutes, gradually bring your session to a close. Take a moment to notice how you feel before returning to your usual activities.