Now we get to give our body and our organs 100% of our attention.
During these five minutes, you have complete permission to let go of every thought, everything that comes up, even if it’s something you have to do next. Urgent things or great ideas. They’ll come back to you.
Let yourself relax and really be with the movement of your organs, the movement of the blood, the movement of your breath, going through you.
For our meditation practice today, we will be just counting every breath on the out-breath starting from one. Really want to notice the moment, the breath changes directions and starts going out. That’s when you start your count and the moment the last molecule leaves your, your body, then you stop counting, but you’re still watching your breath as it comes in.
And that moment it changes directions and starts going out, you count the next number.
Two…
Thre…
However you’re sitting, it should be fine. The main thing is that your pelvis should be above your knees. This allows you to lean a little forward and pull your body up, opening your chest and allowing the breath to freely flow into your chest and into your body freely flow out.
Put your left hand over your right hand and slightly touch your thumbs together. Sort of allowing it to bring attention to the stomach navel energy center of your body.
Starting from one, we’re going to start our focused effort to count our out breath to ten.
Once you get to 10, you can start over.
Relax your body.
Relax Your chest.
Come back to your count.
You’re doing so good.
Look for that moment, the breath changes directions in our body starts to go out. That’s when you start the count.
Notice your heart beating as you count your breath.
Bring your attention back to your count.
Watch that breath, the moment it starts to come in. Watch it, watch it, watch it. And the moment it changes directions, count up.
Watching it. Staying with it. Watching it until the moment it leaves your body.
Watch the breath come in. Stay with your breath. Stay with your breath. Watch it, watch it, watch it. And the moment changes directions, count up
Stay with your breath. Stay in your body.