Find a comfortable position.
You can sit on the floor or on a chair.
Just make sure your back is upright and your spine is straight.
If you are sitting on a cushion,
Just a little bit forward so you don't sink too much into the cushion.
And if you are sitting on a chair,
Come forward so you don't lean against the back of the chair.
So you are sporting your body by yourself.
Place the hands on your thighs or in your lap.
And make sure you have your elbows underneath the shoulders.
Gently lift the sternum,
Releasing the shoulder blades onto the back.
Let go of any holding in the belly.
Relax the toes,
The fingers.
Release any holding into your thighs,
Your arms.
Relax the pelvic floor.
The neck is long,
The jaw is relaxed.
Release the tongue.
Soften the eyes and the space around the eyes.
Relax the skin around your body,
Especially around your face.
And allow for your awareness,
Your attention to sink into your breath.
Just feel the breath traveling in and out of the body.
Notice where you can feel the breath,
In your chest,
In your belly.
And observe that rising and falling sensation in your body.
Notice how the chest,
The belly expands on the inhale and how the chest,
The belly falls on the exhale.
Become aware of the sounds around you.
The sounds nearby and obvious,
Like my voice.
And also the sounds more far away,
The more subtle sounds.
Allowing everything to be exactly as it is.
You're constantly surrounded by sounds,
Sensations.
So allow them to come and go.
Whatever comes,
We let it come.
There may be thoughts,
Feelings,
Sensations in the body,
Images.
Just allow yourself to be neutral as all these mental activities,
All these impressions come and go.
And we begin with starting the counting of the breath.
We want to count every inhale and every exhale from one to ten.
Breathing in for one and out for two.
In for three and out for four.
In the rhythm of your own breath,
Counting up to ten,
Every inhale,
Every exhale and start again at one.
Your breath flows as it is,
No need to change the breath.
If it is long,
Let it be long and if it is short,
Let it be short.
Simply breathe as we count every inhale,
Every exhale.
And when you get distracted by thoughts,
Just notice the distraction and bring your attention back to counting each breath,
Each inhale,
Each exhale.
Starting at one,
Finishing at ten.
Keep your belly soft and relaxed.
And follow the flow of the breath.
And if you can't pass ten,
That's okay.
We just got last ten thought and we begin again starting at one.
Inhale for one,
Exhale for two.
Inhale for two,
Exhale for three and we continue to count up to ten and starting again at one.
Notice where you are and bring yourself back.
Counting each inhale,
Counting each exhale.
Keep your awareness open as you're counting the breath.
Breath coming in for one,
Breath flowing out for two.
Count each breath up to ten and begin again.
Breathe.
Breathe.
It's okay to notice thoughts.
It's okay to notice sounds,
Sensations.
Just continue to count every breath.
Breathe.
And see if you can bring yourself a little bit deeper.
Deeper into awareness on the counting.
Really relax your mind into it.
Soften the effort.
Allow the counting to happen.
If your mind drifts off in a thought-free state,
Then allow that to happen.
And as soon as you get distracted by thoughts or sensations,
Feelings,
You can start again with counting the breath.
Just observe how the process,
The meditation unfolds.
Breathe.
Remember to not push against sounds or sensations,
Feelings or emotions.
We simply observe them as they come and go.
As we keep sinking deeper into the sensation of the breath,
Counting each inhale,
Each exhale until we release the mind.
Breathe.
Breathe.
Notice where you are.
And if you need to bring yourself back,
Bring yourself back.
There is no right or wrong.
Simply observe what's happening and gently redirect to focus your attention.
Breathe.
Breathe.
Now let go of the count and continue to breathe.
Just feeling the flow of your breath in and out of your body.
Now allow your mind to be free.
Let go of any focus.
Just allow it to be.
Allowing for any feelings,
Sensations in your body to settle.
You become aware again of the sounds around you.
The space around you and the body.
And then very slowly in your own time when you feel ready,
You can open your eyes.
This is how we meditate.
The mind wanders and we bring ourselves back.
That's okay,
That's normal.
Every time we practice,
We strengthen our ability to stay present,
To be in this moment,
Aware and awake.
