The Countdown Method Find a comfortable seated position.
Place your hands on your knees,
Or just rest them in your lap.
Sit up tall,
With a relaxed but upright posture.
Close the eyes.
Begin by relaxing your body from head to toe.
Deepen your breathing.
Start to notice what the breath actually feels like,
As you breathe in and out.
For this method,
We will be counting down from 30 to 0,
With each part of the breath.
On an inhale,
You'll start with 30,
On the exhale,
29,
On the next inhale,
28,
And so forth,
Until you reach 0.
Begin now with 30 on your next inhale.
Try to keep your attention with the breath and the counting.
If any thoughts arise,
Which they will,
Just simply label them as thinking,
And go right back to counting.
Where's your attention?
Make sure it's still counting down,
With each breath.
If you get lost in a thought and forget which number you're on,
Just start back at the last number you remember.
Whether you made it to 0 or not,
Just let go of the countdown method.
Simply notice the current state of body and mind.
Together,
Let's take one deep breath in the nose,
And out the mouth.
Begin to slowly move your body,
Wiggling your fingers and your toes,
And when you're ready,
Open the eyes.
