Hello,
Thank you for joining me for this breath count meditation.
To begin,
Find yourself in a comfortable seated position,
Sitting with the legs crossed,
Maybe kneeling.
You might even like to lie down.
Make sure you are comfortable here.
When you feel ready,
Allow the eyes to gently close.
Just take a moment to find the breath.
You might like to take a few deeper breaths,
Breathing in through the nose,
Sighing out through the mouth.
We're just doing that a few times really allowing yourself to settle here for this meditation.
And just establishing a natural comfortable breath in and out through the nose.
Just give yourself some time to really connect to the breath.
Trying to relax and clear the mind.
Just noticing the gentle flow,
The gentle rhythm of your breathing.
Just make sure the body is relaxed,
Soften the face,
The jaw,
Relax the shoulders,
The hands.
Just coming back to that natural gentle flow of the breath.
Just allow the breath to be smooth and steady.
Perhaps the breath has slowed down and deepened as you've taken some time to observe it.
Now that we've established a nice connection with the breath,
We will soon begin our counting.
So I'll lead you through the first few rounds.
So we want to count the breath on the exhale.
We're going to count 10 exhales and then start again at one.
As I said,
I'll lead you through these first few rounds.
So wherever you are with the breath,
Just exhale completely.
Take an inhale,
Exhale count one,
Inhale,
Exhale count two,
Inhale,
Exhale count three,
Inhale,
Exhale count four,
Inhale,
Exhale five,
Inhale,
Exhale six,
Inhale,
Exhale seven,
Inhale,
Exhale eight,
Inhale,
Exhale nine,
Inhale,
Exhale ten,
Inhale,
Exhale one,
Inhale,
Exhale two,
Inhale,
Exhale three,
Inhale,
Exhale four,
Inhale,
Exhale five,
Inhale,
Exhale six,
Inhale,
Exhale seven,
Inhale,
Exhale eight,
Inhale,
Exhale nine,
Inhale,
Exhale ten,
Inhale,
Exhale one.
Continue with your own breath,
Your own count.
Exhale.
Exhale.
Exhale.
If you notice you have gone past ten,
Just start again with an exhale of one.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Wherever you are with your count,
Just letting it go,
Breathing naturally for a few cycles of breath.
When you feel ready,
Just allowing the eyes to gently open.
Just taking a moment to notice how you feel.
And thank you for joining me for this meditation.
Namaste.
