Step-by-Step Guide
Sit in a chair or on the floor, ensuring your back is straight but not stiff.
Gently close your eyes to eliminate distractions and bring your focus inward.
Begin to notice your natural breath without trying to control it. Focus specifically on the sensation of air entering and leaving through your nose.
Direct your attention to the tip of your nose. Feel the cool air entering with each inhale and the slightly warmer air as you exhale.
Allow your breath to flow naturally. Don’t force deeper breaths; simply observe the rhythm and feel the subtle sensations of breathing through your nose.
Pay attention to how the air feels as it moves in and out. Notice the temperature, the flow, and any tingling or softness at the nostrils.
If your mind wanders (which is natural), gently bring your focus back to the sensation at the tip of your nose, without judgment.
Sit with this focus for 5–10 minutes, or longer if you prefer. Let your breath be your anchor, returning to the nose whenever your mind strays.
When you’re ready to finish, take one deep breath in and out through your nose. Gently open your eyes and take a moment to notice how you feel.