Find a comfortable position with the back straight.
You can sit on the floor,
You can use a chair.
Just make sure your spine is upright.
There is a gentle lift in the sternum so your shoulder blades can release onto the back.
And just notice how your pelvis is sitting on the floor on the chair.
Relax your feet,
Your hands.
Soften the knees and release the pelvis.
Let go of any holding into the belly.
Relax your arms,
Your hands.
Release the jaw,
The tongue.
Just soften the eyes and the space around the eyes.
Beware of the whole body as you're sitting there.
Allow for the awareness to sink into the flow of the breath.
Feel how the body rises and falls with the breath,
How the body expands and contracts.
You can close your eyes if you haven't done so already.
Become aware of the sounds around you.
Allowing for the sensations,
The experiences to flow as they are.
We do not push against sounds or sight or sensations and we do not push away emotions or thought.
Whatever comes,
We let it come,
Allowing the breath to be the anchor to bring us back.
As good as you can,
Breathing into the abdomen.
You start to count the breath,
Counting every inhale and every exhale.
In the rhythm of your own breath,
Allow the breath to be natural,
Neutral.
So no need to change the breath.
Breathing in for one and out for two.
In for three.
Out for four.
Continue this counting on the rhythm of your own breath.
Until you reach ten.
And then you start again at one.
Breathing in,
We count.
Breathing out,
We count.
Counting every breath.
Counting every breath up to ten.
Then we begin again.
We breathe.
If we count past ten,
That's okay.
We just got lost in thoughts and we begin again,
Starting at one.
Keep the breath natural.
Allow it to be as it is.
Breathing in for one.
Out for two.
In for three.
And out for four as we continue.
Breath flowing in,
Breath flowing out.
Count the breath as it is.
Keeping the awareness open.
If there are sounds,
Let there be sounds.
Observe the thoughts.
Let them be.
We simply keep on counting.
Starting at one.
Every breath until ten.
And we start again at one.
Inhaling for one.
Exhaling for two.
It's okay to notice thoughts.
It's okay to notice sounds.
Sensations.
Just continue to count.
Every breath.
Breathe.
If we observe that we have counted past ten and just start again at one.
We went on automatic pilot.
That's okay.
That's normal.
Just begin again at one.
Breathing in.
Breathing out.
Aware of every breath.
Counting the inhale.
Counting the exhale.
One to ten.
Breathing in.
