Welcome.
To this mindfulness of counting.
Three steps to presence.
Counting down to focus and ease.
This type of mindfulness is designed to help you focus and ease through mindful breathing and using the breath.
Deduction.
We will start at 100.
And then find our way down to zero.
Taking off seven.
Two,
And four.
In turn.
Starting by caring for the environment.
It is helpful to check.
If you have Do Not Disturb on devices,
Or anything else that needs caring for in the environment before we get started.
Then coming to your body,
Noticing any adjustments that might be helpful to make.
Blankets,
Pillows or shifting your posture.
We then do observations.
Observations of thoughts,
Emotions,
And sensations here in this moment.
As much as you're able to at this point.
Okay.
Let's get started.
100.
Minus 7.
Is 93.
93 minus 2 is 91.
91.
Minus 4.
Is 87.
87.
Minus seven.
Is 80.
80 minus 2 is 78.
78 minus 4 is 74.
74 minus 7.
Is 67.
67 minus 2.
Is 65.
65 minus 4.
Is 61.
61 minus 7 is 54.
54 minus 2.
Is 52.
52 Minus 4.
Is 48.
48 minus 7.
Is 41.
41 minus 2.
Is 39.
39 minus 4.
Is 35.
35 minus 7 is 28.
28 minus 2 is 26.
26 minus 4.
Is 22.
Twenty-two.
Minus 7 is 50.
15 minus 2 is 13.
13 minus 4.
Is nine.
9 minus 7.
Is two.
And two.
.
.
Minus two.
Takes us.
To zero.
Yeah.
So hear now.
Having engaged the part of your brain that does this kind of thinking.
Very specifically.
Through this mindfulness practice.
Take a moment to get curious.
About what here feels like thoughts,
Emotions.
And physical sensations.
And compare.
To how you felt.
At the start.
Being more present,
Being more here,
Engaged with a different part of your brain.
Take a moment to really get a sense of what here feels like.
Breathing in.
Being more aware.
Of what it feels like to engage this part of your brain.
Breathing out.
Noticing the difference.
In your thoughts.
In your emotions.
And in your physical body.
Sensations.
Breathing in.
.
.
Being present with what here feels like.
Breathing out.
Honoring the self-care.
That you are doing right here,
Right now.
And as we bring this guided meditation to a close.
Take a moment to observe and absorb.
What here feels like,
What you are learning.
What you are noticing.
And remember.
.
.
Feelings are information.
And it's more helpful to be curious than critical.
As you engage and re-enter into whatever situation you are in.
As much as you're able to.
Go gently with yourself.
And as much as is possible.
For you in this moment.
Savor being you.
Bell rings
