Let yourself drop into complete stillness at each pause-point in this breathing exercise. It is in those moments that you can experience so much!
Take a comfortable seat on the floor. Your legs can be crossed or you can sit on your shins - just make sure your spine is tall. Close your eyes. Take your arms out to the sides of your body and let your fingertips rest on the floor beside you. Inhale and raise your arms all the way up over head until the palm touch. (Do this without looking!)
Then begin your exhale:
Keep your palms pressed together, empty just 1/3 of the air in your lungs and lower your thumb knuckles to your forehead, at the point between the eyebrows. Pause and hold.
Breathe out another 1/3 of the air in your body and slide your thumb knuckles down to your sternum. Pause and hold.
Completely empty the lungs and return your fingertips to the ground next to your body - arms outstretched. Pause and hold.
Repeat this breathing pattern of big, smooth inhales and exhales with pause points for one minute, or as long as you have to devote to this practice today. Remember that you are whole; complete in and of yourself.