27 To 1: A Breath Awareness Practice

An 8-minute breath awareness practice that uses a simple countdown to settle a busy mind. Sit or lie down, whichever is easier for you today.
You'll start by letting the breath find its own rhythm, then count each breath backward from 27 to 1. When you lose the count, and most people do, you just start again. That returning is the practice.
Good for a break in the middle of the day, before a meeting, or any time your thoughts feel scattered. No experience needed.
Breathe normally throughout. If the counting feels like too much, drop it and rest with the sensation of breathing instead. If any part of the practice feels uncomfortable to focus on, you can let your attention settle somewhere neutral, like the weight of your hands.
Music: Meditation Music Meditation by QuietPhase.

Transcript

Finding your meditation pose, Either sitting tall on your mat. Sitting in a chair with your feet flat on the ground or lying down on your back or on your side. Just allow your body to settle wherever you are. Feel your support holding you. And see if you can let go of anything you're holding onto that you can soften and let go of. Yourself and your shoulders. Soften your jaw, Allow your tongue to fall away from the roof of the mouth. Off in the muscles of the face. Your eyelids. Often your gaze or close your eyes if that feels comfortable for you. And just begin to arrive here. Become aware of your breath. Just notice how your breath feels without trying to change it. Notice if it's fast or slow, Deep or shallow, Quiet or loud. Notice if you're breathing through the nose or the mouth. Notice if there's any part of your body that's moving with your breath. Take a deep breath in through your nose. And open your mouth and slowly and quietly sigh it out. Two more, Just like that. Deep inhale through your nose. Exhale, Sigh it out. And last one, Deep breath in. Long. Now continue breathing deeply in and out of your nose if that feels comfortable for you. And then start counting your breath. From 27 down to 9. To inhaling 20 seconds. You Exhaling 20 times. Inhale, 26. Exhale when you exhale. Continue like that with your own breath at your own pace. Keeping your awareness on your breath and on the count. Get distracted or lose count. Let's start again from 27. You may notice that thoughts, Emotions start to come up. And when they do. Just being really kind to yourself knowing that that's completely normal. And just setting them aside for now and coming back to the counting. Coming back to your breath. If you lose count or get distracted. Or if you want to start again from 27. Now let go of the counting and just come back to your breath. Becoming aware of the air moving into the nostrils. And following the air as it moves out. Feeling your body expand as you breathe in. And soften as you breathe out. Bring your hands by your side. As you inhale, Reach your arms all the way up. Palms touch overhead. And exhale to bring your hands to your heart. And thank yourself. For spending this time for yourself. Thank you for practicing with me today. Namaste.