Hi this is Neil Shepherd and this is a counting meditation.
So firstly find yourself a comfortable position either sitting or lying down whatever is most comfortable if you're sitting try to have your back as straight as possible but not tense.
Hands comfortably in your lap,
Eyes lightly closed or you can leave them open and just gaze gently in front of you.
The mind likes something to focus on,
To do.
We're going to practice helping the mind become neutral by counting the breath.
So just as we're here consider how we are in this moment.
What do you notice?
Anything you do notice simply accept without judgment or further thought.
You may like to notice your feet pressing into the ground slightly.
Are there any sensations present in your body right now?
Focusing on your shoulders,
Allow them to drop and relax,
Easing tension anywhere you may notice it in the body.
So taking a couple of deep slow breaths through your nose if you can and down into your belly,
Noticing the rhythmic nature of your breath.
Observe your breath without changing it.
Can you hear it?
Feel it through your nose or mouth?
In a counting meditation we're going to count with our breath from one to nine and then backwards from nine to one after each breath.
That is,
Without rushing the breath we're going to inhale and count one and exhale and count one inhale and count two and exhale and count two and so on until you reach number nine.
When you do reach nine simply reverse and count backwards from nine down to one.
When thoughts do pop up,
Which they will with regular monotony,
Just gently come back to the point of focus,
The number and the breath.
And don't be too troubled if you lose count of the number you were up to.
This is quite normal and part of the practice to refocus.
Counting gives us an anchor to focus on.
So let's start breathing in,
Count one,
Breathing out,
Count one,
Breathing in,
Count two,
Breathing out,
Count two,
Breathing in,
Count three,
And breathing out,
Count three.
So keep going at your own pace up to nine.
When you get to nine simply start from nine and count backwards down to one.
Focusing on the number,
Try to see it and say it in your mind.
If you are distracted by thoughts,
As I mentioned,
Just come back to focusing on the number and the rhythm of the breath.
If you lose track of your count just start from one again.
The practice is about focus and noticing,
Not how diligently you count.
Continue with the practice,
Keep counting with the breath slowly from one up to nine and nine down to one.
Focusing on the rhythm of the breath,
No need to change it.
Focusing our attention on the number will help disrupt our constant mental dialogue and give us an anchor.
Counting with the breath,
Noticing if the mind wanders off and just gently pulling it back and counting starting again.
If you lose count or if a thought distracts you.
When you get back to one after counting backwards you may like to just have a little rest or break just for a minute.
When you're feeling anxious this is a great exercise for getting off that mental roller coaster,
Giving the mind something to do.
Don't try to control your thoughts,
Just pull your attention back.
The practice helps to create the habit of noticing with awareness.
So you may like to start counting again,
Breathing in,
Counting one,
Breathing out,
Counting one.
Maybe noticing the rise and fall of the breath in the belly as you're counting.
Aware of the body,
Sitting in the chair or laying down.
Keeping your attention on the counting and the breath.
The mind might pull you away time and time again.
It doesn't like to be ignored.
The practice is to notice and pull back your attention.
Over time this will happen less and less.
Now just sitting in silence for a moment,
Simply being,
Focusing on the breath,
Noticing your body.
How do you feel?
Relaxing your shoulders,
Feeling your whole body just resting in the chair or lying on the ground.
Simply being,
Giving the mind a rest.
You'll be surprised how this practice will help with your focus.
We're about to finish up the counting meditation.
So when ready you may like to slowly bring your attention back into the room.
You may like to stretch,
Rub your face and when time for you open your eyes.
Welcome back.
