Hi and welcome to this meditation.
This one is called counting the breaths.
It's fairly straightforward so I'll ask you to follow your breaths,
Counting them as you go.
After a short while you'll probably get distracted and forget you were supposed to be meditating.
When this happens I'll gently ask you to revert your attention back to your breathing.
Okay so let's begin.
Start with your eyes open,
Sitting with a relaxed but alert posture,
Keeping your back straight if you can.
You can sit on a chair or on the floor,
Whichever you prefer.
Now just take a moment to check in with yourself,
Just seeing how your mind and your body both feel right now.
Now take a few deep in breaths through the nose and then out through the mouth.
And then gently close your eyes when you feel ready,
Allowing the breath to return to normal.
So you want to be breathing through the nostrils for the remainder of the session.
Notice the heaviness of your body,
Noticing the weight of your legs,
Of your arms,
Of your torso and of your head.
Just feeling gravity pulling you down towards the seat or the floor.
Now gently start to notice any sounds that might be present.
Again the key here is to allow the sounds to come to you rather than straining to hear any sound in particular.
Now start to gently focus your attention on your breathing,
The sensations of the breath coming in and out or the rising and the falling of the torso.
You might focus on the breath at the nose or at the chest or at the belly.
It doesn't really matter.
Just choose the one which feels most comfortable for you today.
ANE If it helps,
You can start to count the breaths mentally,
Counting one on the in-breath and one on the out-breath,
Two on the in-breath and two on the out-breath and so on.
If you reach ten,
Simply return to zero and begin again.
Thank you.
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At this stage it's likely your mind has wandered and you've forgotten to meditate.
This is completely normal and nothing to worry about.
Just smile,
Let it go and return your attention to the breath.
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Again,
Don't be upset if your mind has wandered.
If you haven't meditated much before,
Reaching the number three will probably be a struggle.
So just refocus your attention back on the sensations related to your breathing and to counting the breaths.
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Again,
Don't worry if your mind has wandered.
There are only thoughts,
So just return to the breath and get out of your head.
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