Find a comfortable seat.
Anywhere on the floor or chair helps keep your spine upright.
Shoulders over your hips.
Crown of your head.
Reaching up towards the ceiling or the sky.
And then take a deep breath in.
Exhale.
Close your eyes.
Take another breath in.
And exhale.
And then you'll slowly bring a natural rhythm to your breath,
Let it come back to its natural state.
Let your hands rest on your thighs.
And just keep your attention and your energy on your breath.
Just noticing the sensation of each inhale,
Air through your nostrils.
And each exhale,
A warm sensation on your upper lip.
Slowly loosen the muscles around your face,
Just not holding any tension.
A slight gap between your teeth.
And then we're going to bring a little bit more attention to the breath.
You're going to count each breath in and out as one count.
So you'll inhale.
Exhale.
One.
Just a new natural rhythm,
Each inhale.
Exhale.
Two.
And you'll do that all the way up to ten.
And then you'll start back at one.
If at any time you lose track,
You lose count,
It's okay.
Just simply forgive and return back to the beginning.
The base fundamental practice of meditation,
Learning to not be attached,
To forgive and return to start again.
Use this attention to your breath to be deeply connected to the present moment.
There's nothing to worry about.
There is nowhere to be.
And trust that you'll know where to go.
For right now,
You're exactly where you need to be.
Counting one breath at a time.
This awareness practice.
Awareness of your breath.
Awareness of the present moment.
You have access to this tool anytime throughout your day.
Just a short one minute to five minute practice can make all the difference in mental clarity and presence throughout your day and your life.
Stepping out of reaction and into purposeful action and choice.
You can continue counting the breaths and with your practice if you'd like.
And whenever you're ready,
Gently open your eyes.
