Welcome to this very mindful breathing meditation.
So wherever you are right now,
Just simply allow yourself to take a moment and quieten your mind.
Pay attention to what's going on inside your body.
Just notice if you feel any tension anywhere or whether you're feeling particularly relaxed,
That's right,
In any part of your body right now.
This is a meditation that you could do standing,
You could do sitting,
You could do formally sitting in zazen or walking,
Whichever works for you.
I'm going to assume that you're sat somewhere in a place that's very comfortable for you right now.
And just notice how you can allow your body to settle.
And as you allow your body to settle in that very natural upright but yet alert positions,
Noticing that you can sit comfortably,
Maybe in a chair or maybe on your knees with your feet flat on the floor and your back straight.
Noticing how your ears can be over your shoulders and your shoulders can be over your hips.
And you can just come to rest in that beautiful upright position.
Just paying attention to the quality of how you experience your body.
Rest your hands gently on your lap and let your shoulders relax.
And as your shoulders relax,
Just notice how you can give permission to your neck to let go of your head and for your head to let go of the rest of your body.
And you can find yourself very naturally balanced.
And now your gaze to just very naturally rest on the floor or if need be just simply allow yourself to close your eyes.
Placing your tongue just gently on the roof of your mouth and allowing and giving yourself permission for your whole body,
Your whole body simply to relax right now.
Just breathing gently and noticing where you breathe,
Breathing deep into your belly and breathing gently in through your nose and out through your nose.
Just take a moment to tune in and to notice how you feel.
And take a moment to notice that you can tune in and just notice how you experience the world inside you right now.
And just becoming simply aware of your breath.
Totally and utterly aware of your breath.
Breathing in,
Breathing out,
Breathing in,
Breathing out.
With total awareness.
Noticing your breath and noticing that you can follow the path of your breath as it travels deep down into the base of your belly.
Just taking very,
Very natural breaths and noticing with each breath how your body can become lighter and lighter.
That's right,
Just lighter and lighter.
And just take a moment where you can to count and with every out breath just count one,
Two,
Three as you count with every out breath and as you reach the number ten simply just start,
Start again.
Noticing how you can simply notice your breath and how you can tame your thoughts by allowing yourself to count.
And if you're aware of any thoughts or feelings,
Memories or sensations just notice how like a cloud in the sky on a windy day they can appear and you can become aware but the wind can just move it on and blow it away and you're left with a clear sky once again.
Just allowing any thoughts and feelings,
Any memories or sensations to arise and pass.
Staying with your breath and keeping yourself focused on your breath and simply just counting.
And notice as your body relaxes your mind can become more focused,
Becomes easier to concentrate on the passage of your breath through your body and that you find that your breath can easily and simply become lighter and gentler,
Lighter and gentler as you breathe more comfortably and allowing yourself to be able to concentrate effortlessly on the path of your breath deep into your horror,
Deep into your belly.
Simply remembering at any time if you lose count,
Just start again.
One,
Two,
Three.
And keep your breathing even and regular and your counting even and regular with it.
Just staying with your breath and following it deep into your belly.
Counting your breath.
Noticing how it's easy for you to become relaxed and comfortable and for you to concentrate easily and effortlessly and simply being aware of your breath.
One,
Two,
Three.
And as you become more and more settled,
Just notice how it becomes easier to concentrate and to follow your breathing.
Whether you choose to count on the in-breath or the out-breath or both,
It's up to you.
Even at any point in time if you feel you become distracted,
Maybe just pay a little bit more attention to your breath.
Remaining focused on your breathing.
One,
Two,
Three.
Allowing any thoughts and feelings,
Memories or sensations simply to pass through your awareness.
Simply you sitting,
Being like a mirror.
Noticing all things but being unaffected by any of them.
Just returning back to the counting of your breath.
Making yourself totally aware.
Counting of your breaths.
And in a moment I'm going to draw a line.
Draw this very simple breath counting mindful meditation to an end.
You will have taken 15 minutes,
Quarter of an hour to pay attention to your breath.
Pay attention to you and how you are aware of your world inside.
Paying attention to your breathing.
Being aware of how you experience your breath inside your body.
It's very important now that you place your awareness very gently outside of yourself.
Being aware of the edges of your body,
Your skin,
The crown of your head and gently sway your body or wriggle your fingers and wriggle your toes and simply become aware of the world around you.
And when you're ready just take in a nice big deep breath and have a fabulous stretch.
And continue on your day knowing that you've taken this moment for you.
