Count the Breath 2 is a very short and simple exercise,
But it is very effective in keeping us in that place with the focus on the present moment and away from mental distractions.
An exercise that can be practiced almost anywhere and anytime you feel you are away with the theories,
With your mind elsewhere,
Rather than concentrated on what you are doing.
A simple exercise to help you stay in that place with the relaxed attentiveness and the focus.
You may do this exercise either sitting,
Lying down or when you are standing up in a long queue,
Feeling bored and moody,
As we sometimes do,
On the train,
Tube,
Bath.
You can do it even as you walk.
You can do it anywhere really,
As long as you are in a safe place and you are not dealing with something that doesn't demand your total concentration,
Like dealing with heavy machines or driving.
It's absolutely fine.
I will lead the exercise as if you were sitting,
So adjust the instructions if you are not.
Keep your back straight as it facilitates the breath to flow more freely,
With your chest relaxed but open and receptive.
You may gently close your eyes down or leave them slightly open with a soft and unfocused gaze looking downwards.
We begin by softening and relaxing the regions in the body that feel tense,
Gently dropping the shoulders,
Relax and soften the abdomen area,
Lower back,
Middle back,
Upper back,
Softening,
Relaxing,
Letting go.
We begin with a counting of four,
Increasing it to five and then six.
The next breath,
Count to four,
Gently feeling the air coming in,
Two,
Three,
Four,
Down,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Let's do now a counting of six.
Some people find it a bit too long,
So if you are one of them,
Just do your own counting.
Make sure that the in-breath and the out-breath matches.
Now slowly and gently relax,
Breathe in,
Two,
Three,
Four,
Five,
Six,
Out,
Two,
Three,
Four,
Five,
Six,
Breathe in,
Two,
Three,
Four,
Five,
Six,
Breathe out,
Two,
Three,
Four,
Five,
Six,
Breathe in,
Two,
Three,
Four,
Five,
Six,
Two,
Four,
Six.
Try to find out the natural timing of your breath when you are in a relaxed state of mind.
You can observe your breath breathing your body naturally without any manipulation by you.
Just keep observing it to find out its natural pace,
Its natural rhythm.
Most people have a completely natural breathing cycle of between four and six seconds.
I have noticed that mine naturally follows the rhythm of blues,
That is,
One,
Two,
Three,
One,
Two,
Three,
One,
Two,
Three,
One,
Two,
Three,
One,
Two.
What about yours?
Counting This counting technique must have given you an idea of the pace of your own breath.
Of course,
You can increase or decrease the timing of your own counting.
Be curious and keep trying different ways of connecting to this beautiful and loyal friend that your breath is.
It will always be there for you.
This actual place where the breath lives in is exactly the same place life actually is.
So,
Within your own natural pace and rhythm,
Make sure you add that,
Too.
We have now completed this exercise.
I will invite the final bells in a moment,
But you may carry on practicing for as long as you wish.
Thank you for letting me guide you again.
You take care.
