Counting the breath,
A guided meditation.
Find a comfortable upright sitting position with your back supported and your feet in contact with the floor.
Place your hands on your lower abdomen and feel the sensation of your hands as they rest on your abdomen and notice the movement of breath as you breathe in and out.
The mind is naturally distractible and it will wander.
The purpose of this exercise is to notice that it has wandered and to gently shift your awareness back to the sensation of breath,
In noticing you are being mindful.
So gently bringing your attention to your hands and let the quality of attention be light and easy.
Feeling the sensation of your breath,
Following the natural rhythm of your own breath as if you were floating on an undulating sea,
Up one wave and down the next.
Not trying to control the speed or depth,
Just riding the waves.
We will begin by naming the breath and you can gently repeat internally in your mind.
Breathing in abdomen rising.
Breathing out abdomen falls.
Breathing in abdomen rising.
Breathing out abdomen falls.
As you notice your mind wander gently but firmly shift your awareness back to your breath.
Noticing the sensations of breath.
Breathing in abdomen rising.
Breathing out abdomen falls.
Breathing in abdomen rising.
Breathing out abdomen falls.
Now we will begin counting the breath.
We count each cycle of breath as we breathe in and out.
We count to ten and when we reach ten we simply start again from one.
It is not important if you lose your place.
It is not reaching ten but just noticing when our mind has wandered.
The counting becomes an anchor for our mind to allow the gentle focus on the sensation of breath.
Breathing in one.
Breathing out one.
Breathing in two.
Breathing out two.
Breathing in three.
Breathing out.
Continuing to count your breath following your own natural rhythm.
Now bringing your awareness to the sensations of breath.
Shifting your attention to the tip of your nose.
See,
Feel and hear your breath.
As it enters in and out of your nose.
See,
Hear and feel your breath as you breathe in.
See,
Hear and feel your breath as you exhale.
If you notice your mind drifting into thoughts of the day,
The future.
Gently but firmly shift your awareness back to the sensation of breath.
See,
Feel and hear your breath entering as you breathe in.
See,
Feel and hear your breath as you exhale.
If it helps,
You can continue counting or naming the breath.
Breathing in,
Abdomen rising.
Breathing out,
Abdomen falls.
See,
Hear and feel your breath entering as you breathe in.
See,
Feel and hear your breath exit as you breathe out.
Simply noticing where your attention goes.
And shifting your awareness back to your breath.
Enjoying the state of mindful awareness.
As you hear the sound of the bell bringing an end to your practice.
Riggling your fingers and toes.
Gently bringing your attention back to the room.
Opening your eyes.
Simply noticing any changes or differences from when you began.
