Sit in a comfortable position.
Allow both soles of your feet to connect to the floor and rest your hands on your lap.
Gently close your eyes or look for a point somewhere on the floor where you can return your eyes when you get distracted.
Turn one hand palm up to the ceiling.
This will be your counting hand.
At the end of each breath cycle,
You will fold one finger on this hand into your palm until all five fingers are folded.
Breathe in to fill up your lungs.
Notice the pause that happens naturally once the in-breath is complete.
Breathe out until you notice the natural pause again.
Fold your first finger.
This is take one.
Take another in-breath to fill your lungs.
Notice the pause that occurs once the in-breath is complete.
Breathe out until your breath comes to a pause.
Fold your second finger.
This is take two.
Breathe in again,
Filling up your lungs until you feel the pause.
Breathe out to empty the lungs until you feel the pause.
Fold your third finger.
This is take three.
Breathe in.
Notice the pause.
Breathe out.
Notice the pause.
Notice the pause.
Fold your fourth finger.
This is take four.
Now,
Breathe in following the whole length of the breath.
Breathe out following the whole length of the breath.
This time,
Turn your counting hand palm down.
This is take five.
Direct your attention to the flow of your breath,
Letting the breath come and go of its own accord.
When you are ready,
Slowly bring your attention back to the room and take a moment to notice how you feel.
