Mindful Breathing 30 Seconds to Serenit

Find a comfortable sitting position, either on a chair or on the floor with your back straight but relaxed. Close your eyes gently if it feels comfortable, or if you prefer, you can keep them open with a soft gaze.

Take a deep breath in through your nose, allowing your lungs to fill completely with air. Feel your abdomen and chest expand as you breathe in.

Now slowly exhale through your mouth, letting go of any tension or stress you may be holding onto. Feel the air leaving your body, and allow yourself to fully release it.

Continue this deep breathing pattern for about 30 seconds, focusing all your attention on the sensation of your breath as it enters and leaves your body.

If your mind starts to wander, gently bring your focus back to your breath without judgment.

After 30 seconds, take one final deep breath in, and as you exhale, open your eyes if they were closed.

Take a moment to notice how you feel after this brief mindfulness exercise. You may notice a sense of calm and relaxation washing over you, bringing a moment of serenity to your day.

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