Go ahead and find your comfortable seat to begin Aiming for a balance between a relaxed and comfortable posture Not so relaxed that you're going to fall asleep in this practice.
So a balance between relaxed and alert Between comfortable and upright Then choosing to either close your eyes or settle your gaze Downwards towards the floor in front of you right away settling in Finding the anchor of the breath Finding the breath in a real physical sense You wear in your body.
Do you feel the breath the most?
We're going to begin our practice today with a counting And so as you've connected with the anchor the flow in and out of each breath I Invite you now to Begin counting the breath And we'll count the breath from one to ten as you reach at number ten begin again at one and Likewise if your mind wanders and you lose the count No problem Just begin again at one No need to get caught up if your mind wanders the point is not to get to ten Rather the point is to have It's another anchor to focus the breath Begin to relax the counting practice now Letting that counting practice go Simply resting with the breath Just like in our counting practice if the mind wanders away,
Which it likely will Just noticing and coming back beginning again,
Not with the count this time,
But with the breath following the breath in and out Or focusing on that one spot in your body where you feel the breath the most bringing today's practice to a close Reconnecting again with the body perhaps taking in some deeper breaths to gently wake the body back up maybe connecting with the feeling of subtle weight of clothing on the skin perhaps glasses or jewelry making contact with your body Feeling the seat beneath you And as you're feeling ready Opening your eyes or lifting your gaze Closing off your practice for today
