Find a comfortable seated position.
The hands can rest wherever feels best.
In your lap,
On your thighs,
Or resting by your side.
Close down the eyes and take a big breath in through the nose.
Open the mouth and let it go.
As you allow your body to become still,
Bring your attention to your breath.
Feeling the natural flow of breath.
Not long,
Not short,
Just natural.
Become aware of the movement of your breath as it comes into the body and as it leaves.
Again,
Not manipulating or trying to change it.
Simply being aware of the breath and the feelings associated with breathing.
We'll use the breath as an anchor to focus your attention to bring you back to the present whenever you notice that your mind is becoming absorbed or reactive.
Breathe in with awareness.
And as you exhale,
Count one in your head.
With the next exhale,
Count two.
Continue to count like this up to ten.
Then simply start back at one.
From time to time,
Your mind will wander.
And when it does,
Just come back to one.
If your mind has wandered off,
Gently bring it back to the present.
And then come back to the moment to moment observation of the flow of your breath.
Where your real and a sense of consciousness must beγγ to become aware of your seconds and the time connected to them.
A ability that you can start over just by Notice if your mind has wandered again and gently bring it back to your breathing.
Notice if your mind has wandered again and gently bring it back to your breathing.
Let go of the counting for these last few moments,
Simply observing the breath as it enters and as it leaves your body.
Take a big breath in through your nose.
Open your mouth and let it go.
When you are ready,
Gently flutter the eyes open.
