Meditation - Counting the Breath

Meditation Position
Take a comfortable seated posture, padmasana (lotus) or sukasana (easy pose) ideally, or simply crossed legged on the floor. You can also be seated on a chair. Your head is resting lightly on the neck, and your chin is slightly dipped. You are relaxed and your spine is straight. Your shoulders are open and hold no tension. Hands resting lightly on one another; the right on top of the left, palms up, thumbs lightly touching, hands in front of navel, arms slightly away from body. Your eyes half closed. Breathe quietly and naturally through your nostrils, breathing into your belly.

The Practice
You will be counting the breath from 1 to 10, after one cycle you will return to 1 and start again. If you lose count, come back to 1 and start again. In breath meditation the breath becomes the object of concentration. When distracted by thoughts, sounds or the like, just come back to the breath. When you start this concentration you realise just how distracted your mind can be …. And how hard it is just to count to 10!!
It might feel artificial at first, by focusing on the breath you might feel like you are controlling it. But just let go, let it feel natural and confident as you become attuned to the breath and become one with it.
Breathe into your belly, this helps to take the focus of activity from the head (mental busy-ness) to the lower abdomen. Relax and open your mind. This meditation is all about being present now, enjoying the present moment. Not worrying about the past or the future. Just being … here … now.

Start the Guided Meditation
1. Your eyes are half closed. Become aware of your breath. The air coming in through your nostrils and down to your lungs, your abdomen expanding and contracting, the air coming in again.
2. Now count each inhalation: 1 … 2 ….3 …. 4…. 5 ….. 6 …. 7 …. 8 ….9 …. 10
3. And start again at your own rhythm.
4. If you become distracted, remember your intention to be aware and awake and come back again and again to counting the breath.
5. You are counting the breath but within a wide open awareness. You are listening to sounds, feelings, sensations. There are thoughts but you do not grasp at any of those while you remain focused on the breath, counting 1 through 10.
6. Checking your posture, checking that the back is straight and that you are sitting very relaxed. You are feeling as grounded as a mountain but as wide as an ocean as you just sit quietly, meditating, counting the breath.
7. Your eyes are gently half closed, they don't fix anything, you just gaze, softly. While you are aware and present as you count the breath.
8. Now you can finish the meditation. Open your eyes. Move your back from side to side. Stretch your arms and legs. Be aware of resting in this moment, of stopping. Of being. Of being fully aware of yourself in this environment. Being open and spacious, quiet and clear.