Welcome to the stability meditation.
Starting off by just getting in a comfortable position whether that's lying down with a straight spine or sitting in a position of ease yet alertness.
Bringing your attention downwards to the abdomen.
Breathing in,
Arousing and focusing your attention.
And breathing out and deeply relaxing and releasing any busyness of mind,
Any tension in the body.
All while sustaining that sense of awareness throughout the breathing in the abdomen.
Browsing on the inhalation.
Releasing,
Relaxing on the exhalation.
Breathing in,
Relaxing on the exhalation.
And now we'll introduce this practice to support stability of attention with counting.
And so at the very end of each inhalation just before an exhalation you just mentally,
Briefly in your mind just say one.
And continue with what we're doing on the exhalation just breathe out,
Releasing,
Relaxing,
Maintaining that sense of mindfulness,
Awareness.
So as the breath flows in and gets to the top of that inhalation then you say two.
Just very quickly.
Not a long counting such as two but just two.
Just succinctly.
In between the counts there's silence.
And so you can continue this by counting up to ten and then restarting again.
Or you can count as high as you want.
Just keeping the counting going.
And if at any point you want to drop the counting and just continue with the breathing that's okay too.
Just maintaining that sense of awareness and seeing if there's a support with the stability of your attention.
And should you want to come back to the counting then come back to it.
And so just playing with this as a support for the stability of your attention.
Breathing in,
Arousing attention at the end of the inhalation.
One.
Breathing out,
Releasing,
Relaxing.
Letting be.
Continuing on.
And bringing mindfulness to the moment.
Noticing if you've lost count or if your mind's gone into dullness,
Sleepiness or if it's gone into busyness.
Then just gently bringing it back,
Relaxing the body.
Noticing how the intention here isn't to focus on the numbers.
The intention is still to focus on being aware of the breathing and the numbers are just at the end of the inhalation.
Just a support,
Attentional ability.
Just punctuating the moment.
Breathing in,
Arousing attention.
Breathing out,
Releasing,
Relaxing.
At the end of the inhalation.
Beginning counting again.
And breathing out.
Breathing in,
Arousing attention.
Breathing out.
Breathing out.
Breathing out.
Breathing in.
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And in a moment you'll hear the sound of a bell and that'll be the end of this practice.
But as we always do,
Just that moment of acknowledgement,
Of acknowledging yourself,
The choice you make to create this space for your own learning health and well-being.
This is a deep act of self-care,
Acknowledging yourself for taking this time.
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