Please begin by setting up your posture.
The mindfulness master Thich Nhat Hanh used to give us the instruction to sit like a mountain on the earth,
And so we're reminded when we come to sit for meditation it's not normal sitting,
You don't just drop down and let things fall wherever they do.
We sit very purposefully,
Creating a feeling within ourselves that is both strong and relaxed.
So sit like a mountain on the earth.
Begin now to watch the way your body has chosen to breathe.
Let your body breathe at its own rhythm,
At its own depth,
At its own volume.
And you now place your attention in the position to witness,
Often called taking the seat of consciousness.
Your state of attention or awareness now directs itself right onto your breath,
Allowing your body to choose its own pace and depth and volume of breath.
Witnessing it,
No matter what it does.
As you go throughout this meditation,
Keep the integrity of your posture and remember that your object is your breath,
So if you get lost at any point or you drift away,
Your bright light is coming back to the feeling of breathing.
We're going to begin the count,
At first counting on both parts of the breath.
This counting of 10 breaths helps give you a stronger object,
This builds your concentration so the mind starts coming into a very strong focus.
You can begin this count any time you're ready.
Silently,
On the inhalation,
You count one,
And as you breathe out,
One.
Breathing in,
Two.
Breathing out,
Two.
So you keep counting in this way,
Up to 10 breaths,
And then begin again.
I remind you,
Occasionally,
About the counting,
Watching your breath.
Keeping the integrity of your posture,
Watching the body breathe.
Reaching 10 breaths,
The next breath,
Begin again.
If you notice you become distracted,
Simply drop the distraction,
Turn the bright light of your awareness back towards your breath,
And begin again.
You're still counting 10 breaths,
Feeling and watching the inhale as it comes in and goes out,
Feeling the exhalation,
Watching as your body breathes its own breath.
After 10 breaths,
Start counting again,
Staying on your seat of consciousness,
Witnessing the body breathing any other phenomena,
Sound or touch or thought,
Momentary,
And simply to be observed.
As we draw this meditation now to a close,
You can relax your focus,
Finding the transition out of your meditation in your own way.
For some,
It is most comfortable to gently open the eyes and then sit for a while,
And others may prefer to gently move the body,
Perhaps even extending into a stretch or gentle movement.
Finding your own way,
Release the meditation.
