Take a seat in a quiet, comfortable place where you can be free from distractions.

Sit up tall with a neutral spine.Slowly shift front to back and side to side until you feel that the crown of your head sits directly over your tailbone.Let your chin drop towards neutral.

Release your shoulders by resting your arms naturally in your lap with your palms face up or down.

Close your eyes, and breathe quietly and slowly in and out through your nose.Take a moment to settle your attention on the breath

Notice the movement of breath through your nostrilsFollow that movement into the bodyFeel the rise and fall of your chest

The expansion and softening in your bellyPerhaps feeling the breath in the back of your bodyThe sides of your rib cage, or anywhere else

Notice where it is that you feel the breath the most clearlyAnd then anchor the mind in that spot.

Hold this deep curiosity on the breath, as we work towards the perfect ten.Prepare with a slow breath in,And then count your exhale as breath number oneExhale number twoInhale number twoExhale number threeInhale number threeAnd so on….All the way up to ten.

(pause for 5-7 more cycles of breath)

Anytime you notice that you’ve lost count,Simply drop what you’ve been doing and begin againSigh out if you need to, with exhale breath number oneBack to inhale number oneAnd so on…

(pause for 3-5 breaths)

Return again to exhale number one as many times as you need toRepeating exhale one, and inhale oneIs just as successful as making your way to ten

The goal is not out there, ahead of you, on the tenth breathThe goal is to remain present with just…this…one…Exhale breath number oneInhale breath number one

(pause for 3-5 breaths)

Let the felt sense of breath in your bodyA deep curiosityAnd your interest in the breath, its process, its movementLet all those things hold your attention on the breath

Distractions will arise, but there’s no need to chase themOnce you notice you’ve lost your count, no need to stay or judge, or question whyJust a smooth, instantaneous flow back to the breath.


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