So I invite you to just close your eyes and settle in in a position that feels really comfortable.
No need to sit like you're a monk,
Cross your legs and put your fingers in any position.
Just allow yourself to be at ease,
Comfortable.
And perhaps see if you can make your spine just a little straighter without being rigid.
Let your hands relax in your lap.
Just wiggle your toes.
And take a few deep breaths in through the nose and out through the mouth.
One more deep breath in,
Full breath out.
And now with your next breath in,
Just simply count one.
And as you breathe out,
Count two.
Breathing in,
Counting one,
Breathing out,
Counting two.
One,
Two.
One,
Two.
Continuing on and noticing that maybe you've already had five or six thoughts.
That's not a problem.
What we're doing here is just being mindful.
Just recognizing,
Oh,
I'm thinking.
And then coming back and counting one or two and just starting over with compassion and kindness every time.
You're not doing it wrong and you're not that at it.
You're just practicing.
And it is a continual practice.
Breathing in,
Counting one,
Breathing out,
Counting two.
Breathing in,
Counting one,
Breathing out,
Two.
One,
Two.
Noticing when your mind wanders and bringing it back.
And now shifting gears,
We'll count all the way to ten.
And whenever you get lost on your way to ten,
Just start over.
Breathing in,
Counting one,
Breathing out,
Counting two.
Breathing in,
Three,
Breathing out,
Four,
Breathing in,
Five,
Breathing out,
Six,
Breathing in,
Seven,
Breathing out,
Eight,
Breathing in,
Nine,
Breathing out,
Ten.
Going on with whichever practice was easier for you,
Counting to two or counting to ten.
And just continuing to come back anytime you have a thought.
Back to the counting,
Back to the feeling as you count of your belly expanding as you breathe in and contracting as you breathe out.
And just noticing where your mind is.
Noticing how you feel in your body.
Perhaps letting your hand come to your chest and just saying thank you to yourself for this practice.
For giving yourself the gift of being a human being,
Present,
Aware,
And mindful.
And when you're ready,
You can wiggle your toes and your fingers and open your eyes.
