Sit in any comfortable meditative posture.
Bring a nice straight back,
Hands on knees or palms facing up if you wish to lay down for this practice.
Gently close your eyes and mouth.
Let's start by taking in a deep breath in through the nose and out through the nose.
Be aware of your breath.
Feel the sensation of air flow through both nostrils.
Expand your abdominal region with each inhalation.
Relax your abdominal region with each exhalation.
For the next few moments,
Just practice your deep abdominal breathing.
Expand and relax your abdominal region with each breath.
Control the rate of your breathing through your abdominal region.
Slow down your breath.
Breathe in long and deep.
Breathe out steady and slow.
Now hold your breath for a few moments.
Retain your breath.
Slowly exhale.
Now let your natural breath take over.
Do not interrupt the flow of your breath.
Just simply observe.
Now focus your attention behind your forehead.
Channel your attention between your eyebrows.
Visualise a dot at this point.
Focus all your attention on this point.
For the rest of this practice,
There are only two points of focus.
The first point is your breath.
Be very aware of your breath.
Make sure you feel the rise and fall of the abdominal region with each breath.
The second point is in between your eyebrows.
Do not lose focus of this point.
Thoughts will audition for your attention.
They can only try to captivate your attention.
You have the power to channel your attention.
Keep your attention only on these two points.
If you find yourself being distracted by thoughts,
Simply bring your attention back on your focus points.
Focus on your abdominal region.
Focus on the dot between your eyebrows.
Train your attention.
Develop concentration.
Be very aware of your breath.
Allow each breath to bring you more presence.
Follow my count with your breath.
Breathing in,
One,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Breathe out,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathing in,
One,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Breathe out,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathing in,
One,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Breathe out,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathing in,
One,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Breathe out,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathing in,
One,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Breathe out,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathing in,
One,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Breathe out,
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Now settle into this relaxation.
Focus on the body parts that feel relaxed.
Focus back on the point between your eyebrows.
I want you to count each breath and see the number clearly in your mind's eye.
Make sure that you can see the number clearly before you move up to the next number.
If you cannot see the number,
Please try and remember what the number looks like on a clock or a calendar.
Breathe in,
See the number one.
Breathe out,
See the number one.
Count your way up to ten.
Then count your way down to one.
Breathe in,
See the number one.
Breathe out,
See the number one.
Breathe in,
See the number one.
Now bring yourself back into this moment.
Feel the space that surrounds you.
Be aware of your breath.
Come back to your breath.
Just focus on your breath for the rest of this practice.
Curl your name and seat.
Come back.
