Breath counting meditation.
So let's start by settling in and finding a posture that is supportive to you today.
Maybe rocking back and forth or side to side.
Inviting a posture that is straight though not rigid.
Allowing yourself to sink into the chair or the floor.
Maybe noticing your body feeling a bit heavier as you focus attention on relaxing into your chair.
And take a moment to notice where you are.
What are you aware of in this space today?
Perhaps there's some ambient noise or you feel the temperature of the room may be cool or warm.
Maybe you notice your clothing on your skin.
So inviting yourself into the present moment through your senses.
And if you haven't already,
Beginning to focus your attention on your breath.
Breathing in.
Breathing out.
Allowing your breath to find its natural rhythm.
And to support your focus today,
We're going to be counting to 10 on the out breath.
So breathing in and then breathing out,
One.
Breathing in.
Breathing out,
Two.
And counting on the out breath up to 10.
And then returning to one and counting to 10 again.
And as you're practicing this counting on the out breath,
Your mind may travel away worrying or planning.
Worrying about the future or the past.
And when that happens,
Simply noticing the mind has wandered and then bringing your attention back to breath counting,
Starting at one again.
You may notice as you're breathing,
You get to three and then it's back to one.
Or you get to six and it's back to one.
So noticing too any need to want to get this right.
Just allowing yourself to count on the out breath to 10 and begin again when the mind has wandered.
And then тотting.
Two.
And mountain and tuppae.
And noticing where the mind is now.
Perhaps on counting,
Perhaps the mind has wandered.
And if that's the case,
Gently bringing your attention back to breathing and counting your breath.
Excellent breath drawing for your eyes.
Noticing where the mind is now.
Maybe noticing some ambient noise as my dog,
Who's meditating with me,
Stretches.
You may hear some moaning or noticing that the mind has wandered elsewhere.
And then again gently bringing the attention back to breathing.
And then again gently bringing the attention back to breathing.
And as we complete this meditation,
Taking a moment to appreciate your intention and the time you took for yourself to practice being present.
And remembering any time throughout the day we can use this technique of breath counting,
Simply counting to ten in moments of stress or when you've been sitting at a computer for an extended period of time,
Maybe standing up and counting to ten.
Supporting yourself throughout the day with increased mindfulness and awareness.
