Image, Olafur Eliasson. I grew up in solitude and silence. 1991.
A visualization of the breath. A simple everyday meditation to take before waking up or whenever you want to.
Sit in a comfortable position with your back upright, on whatever seat you are: on the sofa, on a chair in the office, on the subway, on an airplane, on your mat.
Close your eyes and relax.
Begin to inhale from the nose and visualize the breath that starts from the bottom, from your womb and it slowly comes up, passing from the abdomen, the lungs, into the rib cage up to the shoulders opening them.
Exhale with the same rhythm you inhaled and slowly release the breath from the nostrils. Take your breath down, your shoulders lower, and your breath sinks to your belly while remaining conscious.
Repeat it every day for a minute, it will benefit you to regain concentration and calm.
Image via Self Practice