Just take a moment to arrive in your seated posture.
Just notice where you're connecting to the chair or the floor and taking some deep breaths.
Let's really get our body full of oxygen by starting with a very deep inhalation and exhaling all the way out,
All the way out,
All the way out until you're pressing your tummy in and you get all the last air out and in again and all the way out out out out out out out out out out and in again and out all the way and let your breath return to its natural rhythm gently bringing your breath back to its natural rhythm.
If you haven't done so already please close your eyes and just start to notice the natural inflow and outflow of your breath.
Don't try to change anything just notice it and now I'd like you to start counting your breath that is each in and out breath count it as a number and count all the way to ten and when you get to number ten count down from ten back to one and then when you get to one start again counting up to ten and so on and so forth and what you will notice is that if your mind wanders you'll forget which number you're at and if that happens when it happens please just start again at one the same may happen if you suddenly discover that you've gone beyond ten if that's the case then you've stopped counting the breath mindfully and it's time to just gently return to number one so without changing anything and without judgment let's begin you you you checking where you are in your numbers making sure that you're on track and if you're not that's fine too just go back to number one you you noticing if your mind has wandered off and coming back to counting you you you staying with the breath staying with the present moment you you staying with the breath and with your compassion to yourself without judgment just bringing your attention back to the breath and the counting you you staying with this present moment using the breath as an anchor you you you just noticing where you are right now are you still with your breath and if you're not that's fine just lovingly bringing your awareness back to the present moment back to number one you you and as we start to draw this mindfulness practice to a close just staying with the breath now without having to count it bringing your awareness to what's happening outside of your body can you hear with mindfulness presence what's happening right now in this room can you get a sense of the temperature on your skin are there any smells right now you are practicing mindful presence practicing presence this is where we connect to our place of witness and with your eyes still closed place your hand on your heart it's time to thank yourself so just repeating after me I give thanks to myself for showing up and I give thanks for all the lessons so that I may grow for the benefit of myself and the benefits of all others
