Hello,
This is Alfreda Manahan Vaughan and I'd like to welcome you to this simple counting meditation.
Before we begin,
Please ensure you are sitting upright in a straight back chair,
Or on the floor on a meditation cushion,
Or kneeling on a meditation stool.
You may place your hands in your lap and you can either close your eyes if you wish to focus inwards,
Or lower your eyelids and defocus your eyes as you gaze towards the floor.
Throughout this practice we will be following the breath and we will also be using the breath to count.
So we'll begin with the bell.
So please bring awareness to the breath at the tip of your nose,
Noticing the breath as you breathe in and breathe out.
Can you sense the temperature of your breath?
Is it warm or is it cool?
Do you notice the rate of your breathing,
Fast or slow?
Do you notice how deep or shallow your breaths are?
Can you notice the spaces between your breaths,
The in-breath and the out-breath,
And the space between the end of the in-breath and the out-breath and before the next breath begins?
Be curious about your breath and use it as your anchor throughout your practice.
If you find your mind wanders or you become distracted,
Simply notice the distraction without getting caught up in thinking about it and then return to the breath.
So we are going to count the breath during this practice,
Counting an in-breath and an out-breath as one and counting all the way from one up to ten.
When you get to ten,
Simply go back to one and begin counting from one to ten again.
If during the practice you become distracted and lose place,
Then simply return to one and begin again.
When we practice mindfulness,
We try to do so without judgement.
It is okay if you have many thoughts.
It is okay if you become distracted by sounds or sensations in the body.
It is not the fact that we become distracted that is the problem.
It is our ability to return to the present moment that is important.
So simply notice the distractions and return to the counting,
Breathing in and breathing out one,
Breathing in and breathing out two,
Breathing in and breathing out three,
All the way up to ten.
And then simply return to one and begin the counting again.
So we will do this now in silence for a few moments.
Again if you find your mind wanders or you become distracted,
Simply notice that it has happened and without judgement return to the counting and begin again.
And remember it is not how long we practice our meditations,
It is how often.
So practicing even for five or ten minutes every day makes a bigger difference than practicing for once a week,
For an hour.
So a short practice at any moment during your day is important.
So let go of counting your breaths now and simply be with yourself in this moment,
Noticing whatever arises,
Allowing yourself to be in the present moment without attachment to it being a particular way.
Simply notice your breath at the tip of your nose,
The rise and fall of your chest or the movement of your belly in and out.
And remind yourself that the practice of mindfulness is about coming back again and again and again.
Thank you for listening to this meditation.
I look forward to having you with me again at other meditations in the future.
My name is Elfride Manahan Vaughan.
Thank you.
