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Mindful Breathing

A practice card

Simple breath awareness — noticing the breath as it already is, without trying to change it.

When
When you want a few minutes to settle, without learning a specific technique.
How
Sit comfortably. Let your eyes close, or soften your gaze downward.
Notice the breath wherever you feel it most — the nose, chest, or belly.
Don't change the breath. Just follow it in and follow it out.
When your mind wanders, and it will, gently bring it back to the next breath.
Now
begin
2:00

Just breathe. Notice it arrive, notice it go.

After
There's no correct breath here, only the noticing. If ten breaths went by before you realized your mind had wandered, that noticing is the practice, not a mistake.

This is a teaching, not treatment. If you’re struggling, a doctor or therapist can help. If you’re in danger right now, call your local emergency number or a crisis line (in the US, call or text 988).

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