Count your breaths.
Sit or lie in a comfortable position.
With your eyes open or closed,
Scan your body and note any unnecessary tension.
Bring attention to your breath while noting the natural flow of sensation.
Let your belly expand as air flows in and release as air flows out.
As you breathe,
Count each breath from 1 to 11 like so.
Count 3,
Exhaling,
Belly releasing,
3 and so on.
As you breathe,
Count 3,
Exhaling,
Belly releasing,
3 and so on.
If you recognize that you've become distracted,
Gently and non-judgmentally,
Bring your attention back to your breath.
Start your count again at 1.
Continue counting while noting tension throughout your body.
As you breathe,
Count 3,
Exhaling,
Belly releasing,
3 and so on.
Allow your eyes to begin to open and close several times.
As you return to a wide awake state of mind and body.
