Please bring yourself into a comfortable sitting position on a meditation cushion or chair.
Make sure your spine is upright.
Gently tuck the chin in to lengthen your neck which will help you stay focused.
Rest your hands on your thighs.
Close your eyes and bring your attention to the breath.
Initially simply notice how your breath feels in this moment.
Notice how is the inhalation and exhalation.
And now start deepening the breath.
Noticing both inhalations and exhalations.
On the inhalation your belly and chest rise.
On the exhalation your belly and chest fall back toward the spine.
Inhalation abdomen and chest rise.
Exhale abdomen and chest fall.
As you breathe focus your mind on the breath.
Have the intention to establish a deep,
Smooth and relaxed breathing.
Now let's start gradually lengthening the breath.
Please take a full inhalation.
Allow the belly and chest to rise.
Notice your side ribs expanding.
Exhale.
Notice your belly and chest falling back toward the spine.
Inhale for 4,
2,
3,
4.
Exhale for 2,
3,
4.
Inhale for 2,
3,
4.
Exhale for 2,
3,
4.
Inhale for 5,
2,
3,
4,
5.
Exhale for 2,
3,
4,
5.
Inhale for 2,
3,
4,
5.
Exhale for 2,
3,
4,
5.
Inhale for 6,
2,
3,
4,
5,
6.
Exhale for 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale to 7,
2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7.
Inhale to 7,
2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7.
Inhale 8,
2,
3,
4,
5,
6,
7,
8.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 8,
2,
3,
4,
5,
6,
7,
8.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
5,
6,
7,
8.
Hold the breath in.
Exhale 2,
3,
4,
5,
6,
7,
8.
Hold the breath out.
Inhale 2,
3,
4,
5,
6,
7,
8.
Hold the breath in.
Exhale 2,
3,
4,
5,
6,
7,
8.
Hold the breath out.
Inhale 2,
3,
4,
5,
6,
7,
8.
Hold the breath out.
Exhale 2,
3,
4,
5,
6,
7,
8.
Hold the breath out.
Inhale 2,
3,
4,
5,
6,
7,
8.
Hold 2,
3,
4.
Exhale 2,
3,
4,
5,
6,
7,
8.
Hold 2,
3,
4.
Please continue inhaling for 8,
Holding the breath in for 4.
Inhaling for 8,
And holding the breath out for 4.
Inhale 8.
Hold the breath in for 4.
Exhale 8.
Hold the breath out for 4.
Inhale 8.
Hold in for 4.
Exhale 8.
Hold the breath out for 4.
Let's continue with this breath ratio,
Breathing and counting silently.
Continue breathing and counting silently.
If your mind wanders and you lose the breath count,
Just come back to your practice.
Slowly,
After your next hold after the exhalation,
Let go of the breath count.
Notice how your breath feels right now.
Notice how you feel right now.
Slowly open your eyes or continue with your meditation.
