Welcome.
Looking forward to meditating with you today.
In this meditation,
We'll be doing a Zen breath,
Which means we'll be counting our inhales and our exhales.
We'll be counting one when we breathe in and two when we breathe out.
All the way up to ten and then we'll begin again.
Let's start off by sitting comfortably.
Your spine is upright.
Your jaw is relaxed.
Your face is relaxed.
And be at ease in your mind.
We're not trying to force anything special to happen.
Just relax and be at ease.
Gently close your eyes.
Feel the natural state of your body.
Notice the natural state of the breath.
Not judging the breath,
Not controlling it.
Just allowing it to be.
Feeling the breath rising and falling.
The simple natural structure of the breath,
Just as it is.
Bring your awareness to your breath.
Let your breath be your anchor and allow all experiences to flow just as they are.
We don't resist thought or sound,
Sensation or emotion.
Whatever comes,
We let it come.
We simply bring our awareness back to our breath.
Breathe into your abdomen and without changing your breath,
Begin to count each breath.
As we breathe in,
We count one.
As we breathe out,
We count two.
As we breathe in again,
We count three.
And as we breathe out,
We count four.
We continue to count each breath until we reach ten.
Breathe.
Then we begin counting again at one.
Breathing in,
We count.
Breathing out,
We count.
We count every breath.
Each breath up to ten and then we begin again.
Breathe.
If we count past ten,
It's okay.
We just got lost in thought.
All you do is begin again and start with one.
Breathe.
If we count three,
Four,
And wander in thought or forget the count,
It's okay.
Just begin again.
Start with one and breathe.
Breathe.
Allow your breath to flow naturally,
Just as it is.
If it's long,
Let it be long.
If it's short,
Let it be short.
Just count your breath as it is.
Breathe.
Breathe.
Breathe.
Count each breath.
Breath flowing in,
Count one.
Breath flowing out,
Count two.
Count each breath up to ten and then begin again.
Breathe.
Breathe.
Breathe.
Breathe.
It's okay to notice thoughts.
It's okay to notice sounds or sensations.
All you do is continue to count.
Count every breath and breathe.
If we lose the count,
Begin again.
If we count past ten,
Begin again.
Count each breath.
One to ten and breathe.
If we count past ten,
It's okay.
We just got lost in thought.
All you do is begin again,
Starting with one.
Breathe.
Breathe.
If we count three,
Four,
And wander in thought,
Or forget the count,
It's okay.
Just begin again.
Start with one and breathe.
Breathe.
Breathe.
Breathe.
Keeping your eyes closed,
You can let go of the count.
Continue to breathe,
Feeling the flow of your breath without the count.
Allow your mind to be.
Slowly start to notice your surroundings.
You can wiggle your fingers and your toes and in your own time,
Whenever you are ready,
You can slowly open your eyes.
This is how we meditate at home.
We don't worry if the mind wandered or if we lost the count.
It's okay.
It's natural.
It's normal.
Every time we practice this technique,
We're strengthening our capacity to be in this moment,
Right now.
To be awake and aware and in the present.
Thank you for meditating with me.
