Begin by tuning into your posture.
What would it look like if you were sitting in a state of alert relaxation?
Keep the back straight,
Sitting up straight and tall,
But without any unneeded tension in the body.
Keep the head perfectly balanced on the neck and torso,
Making sure that you're not looking up or looking down.
The eyes can remain slightly open or closed if that is easier.
Place the hands in a traditional mudra,
One hand over the other with thumbs lightly touching,
Holding this hand posture just in front of the navel.
Can you feel how you are sitting with dignity?
Now shift your attention to the breath.
Allow the breathing to be relaxed and natural.
Choose a way to focus on the breathing by noticing bodily sensations.
Maybe you focus on the movement of the belly,
Expanding with each inhale and contracting with each exhale.
Maybe you focus on the feeling of the air moving through your nostrils,
Cool air moving in with each in-breath,
Warm air moving out with each out-breath.
Choose a single point of focus for this meditation and hold your attention there.
Gently and quietly count each breath cycle,
Inhaling and exhaling,
This is one.
Inhaling and exhaling,
This is two.
Continue watching the breath and counting until you reach number ten.
After reaching number ten,
Simply return to number one and continue the process.
When the mind wanders and you lose track of the number,
Simply return the focus to the breathing without judgment and begin counting again at number one.
There is no good or bad,
It's simply practice.
Whatever happens and however the mind behaves,
This is simply information.
Now,
For the remainder of this meditation,
Count your breaths,
Gently guiding your attention and returning whenever it wanders.
Now,
For the remainder of this meditation,
Count your breaths,
Gently guiding your attention and returning whenever it wanders.
Now,
For the remainder of this meditation,
Count your breaths,
Gently guiding your attention and returning whenever it wanders.
Now,
For the remainder of this meditation,
Count your breaths,
Gently guiding your attention and returning whenever it wanders.
Now,
For the remainder of this meditation,
Count your breaths,
Gently guiding your attention and returning whenever it wanders.
