As well as noting and following the flows of sensation and energy of your breath.
The Ayurvedic practice of breath sensing also invites you to spend time counting your breaths.
This practice is particularly useful in training your mind to concentrate and pay attention.
Attention and concentration training develops and strengthens your ability to stay with a task for the time needed to accomplish a particular goal.
To succeed at anything,
Be it healing your PTSD,
Getting a good night's sleep,
Finishing a work-related task,
Deepening your relationship with yourself or someone you care about,
Or developing a sense of well-being,
Your mind needs to possess the ability to remain focused for as long as it's necessary to accomplish your goal.
Breath counting helps strengthen your ability to remain undistracted for as long as a task needs your complete attention.
When counting your breaths,
You'll find yourself becoming distracted by random thoughts.
Each time this occurs,
Gently and non-judgmentally refocus and begin counting from the beginning again.
Distraction and refocusing are natural and occur over and over again during the breath counting,
As they do in daily life.
Each time you refocus,
You're strengthening your mind's ability to remain undistracted for longer periods of time,
Both in breath counting and in your daily life.
With time and patience,
You'll find yourself able to remain present and undistracted even as distracting thoughts arise.
At first,
Breath counting,
Like other breath-sensing practices,
Can feel challenging.
It's like trying to rub your stomach and pat your head at the same time.
But I encourage you to stay the course with the practice.
In time with patience and practice.
You'll develop the physical,
Mental,
And spiritual benefits that come as a result of doing this simple practice.
Staying focused and attentive,
As well as patient and persistent,
Are key to healing your PTSD.
Sit or lie down in a comfortable position.
With your eyes opened or closed,
Allow your senses to open to the sounds around you.
The touch of air on your skin.
The sensations where your body touches the surface that it's resting on.
Notice the feeling of letting go into being at ease throughout your entire body and mind.
Bringing attention to sensations in your jaw.
Eyes,
Forehead.
Neck.
Shoulders arms,
Palms.
Chest.
Belly.
Upper and lower back.
Pelvis.
Hips,
Two legs.
Hoops.
Welcome your entire body as a field of radiant sensation.
Front and back.
Left and right sides.
Inside and out.
Welcome your entire body as a field of radiant sensation.
Bring attention to your body breathing.
Without changing your breathing in any way.
Notice your body breathing and the natural flows of sensation.
In your nostrils.
Fight.
Chest.
Midsection.
Notice your belly gently rising and expanding as air flows in.
And then gently releasing as air flows out.
Continue sensing your belly expanding and releasing with each breath.
While counting your breaths from 1 to 11.
Count like this.
Inhaling,
Belly expanding.
1.
.
.
Exhaling,
Belly releasing.
1 Inhaling,
Belly expanding.
Two.
Exhaling,
Belly releasing.
Two.
And so on.
Notice your body breathing.
The sensation of breath.
And the movement of the belly while counting from 1 to 11.
Present.
Awake.
And aware of each count.
When you recognize that you've been distracted by a thought.
Gently and non-judgmentally.
Bring your attention back to your body breathing.
Starting over again with your counting at one each time you find that you've become distracted.
Your mind present and attentive to counting each breath as your belly expands.
And releases.
Continue counting while sensing and releasing tension that's present in your mouth.
Years.
Eyes.
Scalp shoulders arms and palms.
Torso.
Legs and feet.
Be naturally drawn to areas of sensation throughout your body.
Sensing the breath.
The expansion and release of the belly.
At ease Awake.
And present to the count of each breath.
And the gentle rise and release of your belly.
Welcome and nourish the sensation of your inner resource of well-being,
Peace,
And ease as you continue counting.
Every cell in your body welcoming the feeling of well-being with each breath with each count.
Now let counting gently stop.
Stay with the flows of sensation and energy that are present as your body breathes.
Not thinking.
Not trying to figure anything out.
Simply experiencing flows of sensation and energy.
When you're ready.
Allow your eyes to slowly open and close several times.
Sense the surface that's supporting your body.
The feeling of the environment around you.
Sounds objects.
The sensations of your body.
Emotions.
Thoughts.
And the feeling of well-being.
As you're ready.
With your eyes open.
Feel yourself present to this moment.
Aware of your body breathing.
Your inner resource.
And sensations of well-being.
Peace.
And ease.
As you come fully back.
To your wide awake state.
Of mind and body.
Present to this moment.
