We're going to start by breathing very consciously and deliberately.
Breathing in and out through your nose.
Relaxing your jaw and your face.
We're going to play with our breath and see what's possible.
See what we can discover.
Keeping that slow deep breathing going.
Ensuring that you're using your diaphragm for expanding your lungs rather than shallow breathing from your chest.
Drawing that air right down deep.
Filling your lungs to capacity and then letting it out.
Now we're going to add a count to your breath.
As you breathe in,
Start counting.
One,
Two,
Three,
Four.
Until your lungs are full and then consciously matching your exhale to be the same amount of time as your inhale.
So on your in breath,
Start counting.
As you breathe in,
Start counting.
One,
Two,
Three,
Four.
Until your lungs are full and then consciously matching your exhale to be the same amount of time as your inhale.
So on your in breath,
If you count to four,
Then on your out breath count to four.
In,
Two,
Three,
Four and pause.
Out,
Two,
Three,
Four and pause.
In,
Two,
Three,
Four,
Pause.
Out,
Two,
Three,
Four,
Pause.
Expelling all of the air from your lungs as you breathe out.
You might find that as you do this you can increase the number you count to.
Have a go at counting to five or even six,
Seven or eight.
Whatever feels comfortable.
Just matching your out breath to be the same length as your in breath.
Counting as you inhale,
Then pause.
Counting as you exhale,
Then pause.
Do whatever works for you.
The most important thing is that you are fully present with your experience.
Don't worry about whether you're doing it right or whether the number you're counting to keeps changing.
If you do notice any thoughts popping up,
Just letting them go.
No need to focus on them or get tangled up with them.
No need to feel bad that your attention has been diverted.
This is bound to happen.
Just acknowledging that your mind has wandered and bringing yourself back to your breath.
Counting as you breathe in,
Pause.
Counting as you breathe out,
Pause.
Making each breath the same as the last.
Trying to get your inhale to match your exhale.
And now just taking note of how comfortable or uncomfortable this way of breathing feels.
If it comes effortlessly to you,
Then continue on counting and breathing in this way.
But if you'd like to try something different,
You might like to try a longer out breath.
So breathing in while counting to four or five or six and then breathing out while counting to five,
Six,
Seven,
Eight.
Change the number that you count to to match what feels easy for you.
You don't need to stick to the same number to count to on each breath.
Some breaths might only make it to a smaller number.
Some breaths might be long and deep.
Using the counting to remain present and mindful of this conscious way of breathing.
If you notice your mind wandering or your breath becoming shallow,
Then draw your attention back to this moment.
Letting go of any distractions and reconnecting with the breath.
Following the flow of air as your lungs expand and contract.
Watching as your diaphragm stretches out,
Allowing you to draw air in and then relaxes,
Allowing you to exhale.
Counting as you breathe in until your lungs are full,
Gentle pause and then counting as you breathe out until your lungs are empty with a pause.
Making your out breath the same length as or longer than your in breath.
Breathing in and breathing out.
Slowly,
Deeply and consciously.
Checking in and noticing whether the number that you're counting to has changed or remained the same.
There's no right or wrong,
Just noticing.
Allowing any thoughts or distractions to float away.
Using your breathing to remain present in this moment.
If you wish,
Continuing on with this practice for as long as you like.
Otherwise,
Coming back to your natural way of breathing now.
Opening your eyes,
Moving your body and returning to your day.
