Observe your breathing as if you’re a curious scientist who wishes to observe the process closely, without judgment. Notice the air as it comes into your nostrils and moves down to the bottom of your lungs, and notice the air come back out again. Notice how the air is slightly warmer as it goes out and slightly cooler as it goes in. (Pause for 5 seconds.) Notice the gentle rise and fall of your shoulders with each breath and the slow rise and fall of your rib cage and the comfortable rise and fall of your abdomen.

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