Starting with getting settled.
If you're sitting and sitting upright with equal pressure through both buttocks,
Tucking in your chin and just resting your hands wherever is comfortable for you.
That could be on your thighs,
On your lap,
Closing your eyes if it's comfortable for you to do so.
Alternatively having a soft down gaze with eyes half open,
Beginning to notice any sounds around you.
It might be close inside the room or perhaps they're outside or more distant.
But just allowing yourself to notice any sounds.
You don't have to notice any particular sound,
Just letting them come and go in your awareness as they arise.
Now starting to notice what's happening in the body.
Start by noticing any points of contact.
It could be your bottom on your seat or cushion or your feet on the floor.
Beginning to expand your awareness to the rest of the body.
You can do this by slowly scanning your body.
Starting at the top of the head and slowly moving down the body until you reach your toes.
There's no need to judge any sensations as good or bad or to try and change anything.
Just be aware of what's already here and bringing your attention to the breath.
Noticing how the breath feels in your body.
Being aware the whole of the inhale that enters through your nose or mouth down into the belly.
And following it out,
Following the whole exhale as the breath leaves your body.
Noticing the pause at the end of each inhale and the end of each exhale.
As each breath flows into the next,
You might find it helpful to notice wherever you feel your breath most strongly.
This could be the cool air entering through your nose or mouth and the warm air exiting.
Or perhaps it's the rise and fall,
Expansion and contraction of your belly or chest.
There's no need to change your breath in any way.
Only to focus on your natural breath as it flows in and out of your body.
You might notice that your mind has wandered again.
If it has,
There's no need to judge yourself here,
To criticize yourself.
This is just the nature of the mind.
Just notice where the mind has gone and gently bring your attention to focus on the physical sensations of the breath.
Beginning to count the breath now.
Counting 1 on the in-breath,
1 on the out-breath,
2 on the in-breath,
2 on the out-breath.
Continuing in this fashion until you reach 10.
And once you reach 10,
Starting over again at 1.
If you get distracted,
Just picking up from whichever number you left off at.
If you have lost count,
Just starting over again at 1.
Counting 1 on the in-breath,
1 on the out-breath,
All the way up to 10.
When you reach 10,
Just starting over again at 1.
Your mind might wander over and over again.
Whenever you realise that this has happened,
You've got caught up in thinking,
Just gently return your awareness back to the physical sensations of the breath.
Back to the count.
Just continuing this way in silence for the next few moments.
Now if you did have your eyes closed,
Opening them whenever you're ready.
Thank you for meditating with me today.
