Welcome.
Find a comfortable position.
Where they're sitting in a chair.
Sitting on the floor.
Or lying on your back if that feels best for you.
Take a moment.
To notice how your body feels right now.
Observe any areas of tension or ease.
Notice the natural movement of the breath.
As it flows in and out.
Take a few deep cleansing breaths.
And allow yourself to release any lingering tension.
And settle into this moment.
The intention of this practice.
Is to cultivate concentration.
Becoming fully present with each breath.
As we rest our attention on the breath.
We let go of everything else.
And enter this moment completely.
We cannot breathe a past breath.
Nor can we breathe a future breath.
We can only breathe this breath.
As we sink into each inhalation and each exhalation.
We become fully present.
Fully awake.
Fully alive.
Through counting the breath.
We give the mind a simple place to rest.
We gently set aside the endless stream of thoughts,
Memories,
Plans and distractions.
That pull us away.
From the present moment.
When you notice that your attention has wandered.
Simply acknowledge it and return to the practice.
There is no need to judge yourself or become frustrated.
Just noticed what has happened.
And gently come back.
Now,
Bring your awareness to the breath.
Allow it to flow naturally.
There is no need to deepen it.
Slow it down.
Or change it in any way.
Begin counting.
Both the inhalations and exhalations.
As you inhale,
Silently count one.
As you exhale,
Silently count two.
Allow the count to begin with the very start of each breath.
And continue until the breath naturally ends.
One.
Two.
Continue counting each inhalation and exhalation.
In this way.
Until you reach 10.
When you reach 10.
Simply begin again at one.
Remember,
The goal is not to reach 10.
The goal is to be fully present.
With each breath and each count.
Nothing else to do.
Nothing else to accomplish.
Just this inhalation.
Just this exhalation.
If a thought pulls you away,
Gently return to the number where you left off and continue counting.
If you have wandered so far that you no longer remember your place.
Simply begin again at one.
Be kind to yourself.
Each return is part of the practice.
Now we will shift to counting only the exhalations.
Continue breathing naturally.
As you inhale.
Simply observe.
As you exhale,
Silently count one.
Inhale and observe.
Exhale and count two.
Allow the inhalation to be quiet and effortless.
Then give your full attention to the count during the exhalation.
This is a practice of letting go.
Letting go of thoughts.
Letting go of distractions.
Letting go of anything that pulls you away from this moment.
There is nothing more you need to do than be with the breath and the count.
Continue counting the exhalations from 1 to 10.
And then begin again at one.
Continue at your own pace.
Allow the breath to become your entire world.
And now,
When you are ready,
Let go of the counting.
Allow the breath to move freely.
In its own natural rhythm.
Notice any sensations in the body.
Observe whether anything has changed since the beginning of the practice.
Notice the quality of your mind.
Perhaps it feels calmer.
Steadier.
Or more spacious.
Perhaps it feels much the same.
Whatever you find.
Simply notice it.
Know that you can return to this practice of counting the breath at any time during your day.
Whenever the mind feels agitated,
Distracted.
Overwhelmed.
You can take a few moments to count the breaths.
And reconnect with the present moment.
As we conclude.
Rest with a few natural breaths.
When you are ready.
Gently open your eyes.
Begin to move your fingers and toes.
Take your time returning to your surroundings.
Thank you for your practice today.
May it serve you well.
