Every breath counts.
Find a comfortable sitting posture on a chair or cushion.
Straighten the spine,
But allow the muscles to relax.
Briefly check in with the body.
Allow the shoulders to drop.
Soften the muscles of the abdomen.
And invite in relaxation.
Notice where you can feel the breath in the body.
It may be the abdomen,
The chest,
Or the nostrils.
For now,
Pick one place where you can feel the breath most easily.
Rest with the sensations of the breath in this one spot.
Begin counting the breaths.
Inhale and exhale with awareness and count one.
Inhale,
Exhale and count two.
Continue to follow me.
Inhale,
Exhale,
Three.
Inhale,
Exhale,
Four.
Inhale,
Exhale,
Five.
Inhale,
Exhale,
Six.
Inhale,
Exhale,
Seven.
Inhale,
Exhale,
Eight.
Continue on your own with the same pattern from one to eight.
Remember that the counting serves as an aid to practice,
Giving the mind something extra on which to focus.
It is not a competition or measurement of how well you are doing.
Continue with your count.
If you find your mind wandering,
Just come back to the breath.
Begin at one as many times as necessary.
Watch out for judgment and let go of any harsh self-talk.
Continue counting.
As we continue counting the breaths,
We are building focus.
When the mind wanders,
Notice it.
When the mind is concentrated,
Notice this as well.
Continue counting.
When the mind is concentrated,
Notice this as well.
Continue counting.
When the mind is concentrated,
Notice this as well.
Continue counting.
When the mind is concentrated,
Notice this as well.
Continue counting.
When the mind is concentrated,
Notice this as well.
Continue counting.
When the mind is concentrated,
Notice this as well.
Continue counting.
When the mind is concentrated,
Notice this as well.
Continue counting.
Gently allow your eyes to open,
Blinking a few times to adjust to the light.
Wiggle your fingers,
Your toes,
Your wrists,
Your ankles,
And take a deep breath.
Continue with your day,
Building this meditation into your day,
And notice when your mind is focused or wandering.
And when it wanders,
Bring it back to the breath.
Every breath counts.
Continue with your day,
Building this meditation into your day,
And notice when your mind is focused or wandering.
Every breath counts.
Continue with your day,
Building this meditation into your day,
And notice when your mind is focused or wandering.
Every breath counts.
Continue with your day,
Building this meditation into your day,
And notice when your mind is focused or wandering.
Every breath counts.
