Find a comfortable seated position.
Adjust your body so that you will be comfortable without movement for the next several minutes.
Make the spine as tall as possible and try to get the crown of the head hovering directly over the sitting bones.
As you inhale lengthen the spine upward and as you exhale relax the shoulders back and down.
For the next five breaths I will count the length of the inhale and the exhale for a count of four.
Do your best to follow along.
Keep your awareness on the center of your chest and imagine the breath coming in and out from that center.
Inhale 1,
2,
3,
4.
Exhale 1,
2,
3,
4.
Inhale 1,
2,
3,
4.
Exhale 1,
2,
3,
4.
Inhale 1,
2,
3,
4.
Exhale 1,
2,
3,
4.
Inhale 1,
2,
3,
4.
Exhale 1,
2,
3,
4.
Inhale 1,
2,
3,
4.
Exhale 1,
2,
3,
4.
Breathe comfortably on your own.
For this next set of five breaths I will count the length of the inhale and the exhale for a count of five.
Do your best to follow along.
This time keep your awareness on the space between your eyebrows.
Inhale 1,
2,
3,
4,
5.
Exhale 1,
2,
3,
4,
5.
Inhale 1,
2,
3,
4,
5.
Exhale 1,
2,
3,
4,
5.
Inhale 1,
2,
3,
4,
5.
Exhale 1,
2,
3,
4,
5.
Inhale 1,
2,
3,
4,
5.
Exhale 1,
2,
3,
4,
5.
Inhale 1,
2,
3,
4,
5.
Exhale 1,
2,
3,
4,
5.
Breathe comfortably on your own.
Bring your awareness to the center of the space where you are sitting.
Using your mind's eye recreate the space around you without any furniture items or structures around you.
Imagine yourself sitting in the middle of that space with nothing around you.
For the final set of five breaths,
Allow your awareness to come back to the center of your chest.
As I count the length of the breath for a count of six,
Imagine the breath coming in through the center of your chest and up and out through the center of your eyebrows on the exhale.
Inhale 1,
2,
3,
4,
5,
6.
Exhale 1,
2,
3,
4,
5,
6.
Inhale 1,
2,
3,
4,
5.
Inhale 1,
2,
3,
4,
5,
6.
Exhale 1,
2,
3,
4,
5,
6.
Exhale 1,
2,
3,
4,
5,
6.
Inhale 1,
2,
3,
4,
5,
6.
Exhale 1,
2,
3,
4,
5,
6.
Inhale 1,
2,
3,
4,
5,
6.
Exhale 1,
2,
3,
4,
5,
6.
Bring your awareness back to the space you are sitting in.
Imagine your body sitting in the center of the space and slowly begin to put other pieces back into the space that are there,
Such as furniture or items in the room,
Walls,
Features,
Structures.
Anything that you can remember.
Start to recreate the space around you.
Bring your awareness to your breath with full presence and awareness.
Imagine the gentle breath coming in through the center of your chest and out through the space between the eyebrows.
.
.
.
.
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