Go ahead and be seated.
Allow your posture to be dignified,
Yet relaxed.
You can close your eyes or put your gaze down.
However,
You can best do this meditation.
Now bring your attention to your breath.
And go ahead and take a long inhale and a long exhale,
Where you inhale deeply,
Completely filling your lungs.
And then you consciously release and let go.
Let each breath be drawn down deeper and deeper into your torso.
So that you're not breathing from your chest,
But you're doing diaphragmatic breathing.
And now go ahead and count up to a count of five for each inhale and five for each exhale.
And so you would do this for the inhale count one,
One thousand,
Two,
One thousand,
Three,
One thousand,
Four,
One thousand,
Five,
One thousand in your mind as you inhale.
And then on the exhale,
Do it for a count of five.
So a five second exhale,
One,
One thousand,
Two,
One thousand,
Three,
One thousand,
Four,
One thousand,
Five,
One thousand.
So you're taking long breaths.
So go ahead and now do these five count inhales and exhales.
And you can adjust the number to four,
Six or seven,
Whatever's right for your lung capacity.
So you're having long,
Deep,
Slow breaths.
So you're sitting here and you're aware of your breathing.
And you're doing an inhale to a count of five and an exhale to a count of five.
And again,
You're sitting here and being mindful of your breathing.
Counting to five with each inhale and five with each exhale.
And now we're coming to the end of this meditation.
So go ahead and finish up and then when you're ready,
Return to the room.
