Feel how the breath is now in the body. As we breathe in, just notice if the breath is short or long. As we breathe out, just notice whether the breath is short or long. Maybe you will notice if it’s smooth, rough, or shallow — and anything is okay. Let the breath just do what it needs to do to be natural. Breathing in, noticing how that is; and as you breathe out, noticing how that is — if it feels long or short, deep or shallow, rough or smooth. The breath has many, many different textures, and the more we can feel that, the more we can begin to let the breath help us feel some calm.

• – Relax by connecting with your breath.
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• – Notice your breath going in and out over and over