Mindfulness of breathing.
Out breath.
So start just by taking a few breaths.
Settling onto the cushion.
Noticing the noises around you.
And coming back to yourself.
And we'll then start to count on the end of the exhale on the out breath.
So breathe in.
And out.
One.
In.
And out.
Two.
And just carry that on until we get to ten.
And we start from one again.
And 20.
Six.
And as you come to ten,
Just restart the count at one again.
In,
Out,
One.
In,
Out,
Two.
If you find your mind starts wandering,
Then just bring it back to the sensations in the body and to your counting.
If you lose count or find you've counted past ten,
That's fine.
Just start again at one.
We're just simply breathing and counting,
Feeling the breath in and out,
Relaxing into the cushion or chair.
Okay?
In breath.
Just take a few breaths and a moment to check in with the body.
And we can then start to count at the very start of the inhale.
One.
Breathe in.
And out.
Two.
Breathe in.
And out.
And just carrying that on through ten.
Three.
And out.
And as you get to ten,
Just restart the count at one again.
If you find your mind's wandering off,
That's okay.
Just bring it back to your counting and your breathing.
Four.
And as you're tingling,
Creeping,
Just acknowledge them,
Feel them.
Just move your attention back to your breath.
Back to your count.
Four.
We're not trying to control the breath,
We're just acknowledging it and counting it.
The whole body.
As we sit on our cushion or chair,
We can now drop the counting.
Just take some nice deep breaths in and out.
And just see if you can notice what effect the breath has on the body.
Very noticeable places in the belly.
You can feel your belly rise and fall with the breath.
You can feel the breath opening up the chest,
The chest opening and rising and falling along with the belly.
You might be able to feel the breath through your back and through your legs.
Take those nice deep breaths in and out.
Just let the breath wash in and out of the body like waves on a beach.
Cleansing us of stress and anxiety like the waves cleaning the pebbles on a stony beach.
You can feel the breath coming out of the belly.
And if your mind starts to wander,
Just come back to the feeling,
All of those feelings,
All of those sensations throughout the body.
As you notice your whole breath.
Just relaxing into the cushion or chair.
Feeling the breath in and out.
Focus point.
Take a few breaths before we start the final section.
Feel your body rising out the cushion,
Nice solid foundation that we have.
Sense of security.
We're not going anywhere.
We can't fall anywhere.
It's like a big hug from the ground.
And just take a moment to locate where the first sign of breath occurs.
You might notice it first on the inside of your nostrils,
Maybe a slight cooling sensation.
You might feel the air start moving on your upper lip.
Just focus all your attention on that spot.
And if you catch your mind wandering,
That's OK.
It happens.
Just bring your attention back to your body.
Back to your focus point.
And return to thinking purely about breathing in and out.
Bye.
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