Take your time to get into a seat that is comfortable for you.
It doesn't matter whether you sit on the floor,
On a meditation cushion or on a chair.
It is only important that the seat is as comfortable and at the same time as upward as possible.
Once you arrived in your personal seat,
Slowly and consciously close your eyes.
Take a moment to become aware of the sensations of your body.
If needed,
Make some adjustments to get into the right position to sit comfortably for the next 10 minutes.
Feel the contact points between your body and the floor,
The cushion or the chair you are sitting on.
Feel the weight of your body and with each exhalation let it sink a little deeper towards the earth.
Now focus your attention on your breath.
Do not try to breathe in any particular way.
Simply be a silent observer of your own breath.
Your inhale,
Your exhale.
You may notice a short pause after your exhalation before your lungs fill with air again.
Now,
In this small pause,
Begin to count your breath backwards from 30 to 1.
Inhale,
Exhale.
30.
Inhale,
Exhale.
29.
And so on.
Continue to count on your own and at your own pace.
It is not important how well you count or if and when you arrive at 1.
What is important is the quality of your presence with your breath.
It may well be that you get lost or that your thoughts take you somewhere else.
This is perfectly natural.
Notice this lovingly and gently bring your awareness back to your breath and start again at 30.
Now,
In this small pause,
Begin to count your breath backwards from 30 to 1.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
Continue to count on your own pace.
You can let go of counting your breaths now and bring your awareness back to your body.
Feel the contact with the surface you are sitting on.
Feel the contact with your clothes and feel the contact with the air that surrounds you.
Take a deep breath in and begin to move very slowly.
Feel what movements and stretches your body needs right now and do what feels natural to you.
Let the presence you have practiced now accompany you for the rest of your day.
And remember,
Your breath is available at all times and looks forward to your attention.
