Make any necessary adjustments to the body before settling into a posture either on a cushion or in a chair that allows for wakefulness,
Stability,
And relaxation.
When you've made the necessary adjustments and when you're ready,
Closing your eyes.
Sometimes it can be helpful to take a few deeper than normal breaths.
Do it a few times,
Releasing any tension and letting go on every exhale.
Taking the next few moments before we begin our formal awareness of breath practice to reflect on your personal intentions for being here,
Reminding yourself of why this practice is important.
As you settle a little deeper into stillness,
Begin noticing the experience you're already having.
Healing into what it's like to be alive as you in this moment with this particular mind and this particular body.
Being fully present to whatever arises from moment to moment with a sense of kindness and curiosity.
Knowing if there are any thoughts or stories still running through the mind.
And if so,
Allowing them to fade to the background.
Noticing the way it feels in the body to be sitting,
Noticing the feet in contact with the ground or the cushion.
Feeling into the hands.
Feeling any other areas of either obvious or subtle sensations in the body.
Now gathering up all your attention and placing it on the direct experience of the breath in the body.
Feeling each breath fully as it comes in and as it goes out.
You don't need to control the pace or depth of the breath.
Simply being aware is the practice.
You may also notice where in the body you feel the breath most easily,
Most vividly.
Maybe at the tip of the nostrils.
Or at the chest.
Or belly.
Resting your attention there.
Staying with the breath.
Now you may begin the practice of counting breaths.
Mentally whispering 1 after the next inhale.
And 2 at the exhale.
Continuing all the way to 10.
Once you reach 10,
Begin again back at 1 for another cycle.
If you find your mind has wandered from the practice,
Which it will from time to time,
Simply notice and return to counting at 1 at the next breath.
We'll continue this practice in silence for a while.
Thank you.
You you you where are you now simply noticing if the mind has wandered and recommitting to the counting of the breaths one cycle after the next you you you noticing the experience you're having in this moment without judging it in any way accepting whatever level of attention and focus you have available to you in this moment coming back to the counting practice if you've strayed you you you now dropping the mental breath counting practice but continuing to stay with the sensations of breathing throughout the body as a whole breathing in and breathing out from the entire body you you you you you you before today's practice comes to an end acknowledging yourself for having spent this time cultivating greater ease focus and concentration and for increasing your capacity to live and perform mindfully if it feels right maybe taking one last deeper than normal in breath within audible out breath you
