Welcome to Breath Counting Meditation.
With this practice,
We use our breath as our focus and sequentially count each breath from 1 to 10 and back down from 10 to 1.
You may choose to breath count 1 with an inhale,
2 exhale,
3 inhale,
4 exhale,
Or 1 with each full inhale and 2 and 3.
Or you may choose to recite your count on your exhale.
Whatever pattern works best for you.
The key to this meditation is staying focused and counting from 1 to 10 and back down to 1.
And when you lose track,
Begin again with 1.
Now let's meditate.
Take a moment to settle into your comfortable meditation position.
If you're sitting on a chair,
Your feet should be flat on the floor,
Your hands resting comfortably on your lap.
Or you may be sitting on the floor or using a pillow or a cushion to gently lift your hips.
Your spine is nice and long,
Your shoulders soft.
And if you haven't done so already,
I invite you to close your eyes and begin by bringing your attention to your breath.
Noticing the inhale,
The exhale,
The natural pauses at the top of the inhale and bottom of the exhale.
Your attention is a gentle,
Bare awareness,
Not trying too hard.
Simply noticing.
Wherever it is,
You notice your breath.
And before we begin the breath count,
I invite you to take a moment or two to check in with your body,
Scanning from head to toe or beginning with your feet up to your head.
And as you scan,
Do so with a curiosity,
With kindness,
Without any judgment.
Noticing sensations,
Warmth,
Fullness.
Settling in your body as it is right now.
And now I invite you to bring your attention back to your breath and begin the breath count.
Starting with one,
Counting each breath up to ten,
And then reversing the count from ten to one.
Whatever pattern you use in your breath with the count that you choose,
We're not trying too hard.
And should you lose track of your count and find that you've been charmed by thoughts or sounds or sensations,
Simply return to the breath count,
Beginning again with one.
No matter how many times you need to begin again,
You're doing it right.
I'll mind the time.
And now I invite you to let go of the breath count and continue sitting for a few more moments,
Following your breath.
And when you hear the sound of the bell signaling the end of meditation,
Take your time to slowly come out of meditation,
Perhaps making gentle movements,
Wiggling your fingers or toes,
Stretching into the space.
And whenever you are ready,
Opening your eyes.
Namaste.
Namaste.
