Welcome to a mindful moment.
This is Sarah Fletcher from Quiet Mind Meditation.
A regular mindfulness practice has been shown to improve our ability to focus and hold the mind steady without excessive wandering.
This exercise is a very clear and simple practice that strengthens this concentration muscle so that we can develop our ability to stay comfortably with whatever we are doing.
This is mindfulness.
The exercise is called the Zen breath counting exercise.
In this exercise we simply breathe normally and naturally and silently count each inhalation and exhalation.
So as you breathe in silently count one as you breathe out silently count one.
Breathing in two breathing out two and we silently count each breath on the inhalation and exhalation from one up to ten and then we start back at one again.
One thing you will almost certainly notice in the beginning is how difficult it is to stay focused just on the breath and counting.
When you find yourself distracted when you notice a thought,
A story,
A distraction of any kind,
Simply note that you've been distracted and return to the count starting back at one.
So finding a comfortable position seated in a chair or on the floor,
If you are in a chair making sure that both your feet are flat on the ground,
Closing your eyes or softening your gaze to the floor in front of you.
Hands relaxing in your lap or on your knee allowing the shoulders to soften.
Tucking your chin in just a little to release the muscles on the back of your neck.
Appreciating that this moment is an opportunity to leave the outside world outside and sit quietly just noticing that you are breathing.
How does your breath feel today?
How does your body feel?
Just notice.
So when you're ready simply noticing your breath and silently counting each breath.
Breathing in one,
Breathing out one,
Breathing in two,
Breathing out two.
Continuing to count your breath until you reach the count of ten and then starting back at one again.
The agreement we make with ourselves is that once we become aware of our mind wandering as it will,
We will notice and then consciously and deliberately return to the count with the next inhalation and the count of one.
So in your own time for the next few moments counting the breath from one to ten and repeating until I return and we'll finish this exercise together.
You you you you To finish the exercise,
Allow the counting to fade away and just enjoy breathing.
Bringing some movement to hands and feet.
More aware of the chair beneath you,
Your place in the room,
Others around you.
Taking a couple of deeper inhalations as you come back to the room and open your eyes.
Wishing you a wonderful and a mindful day.
Thank you.
