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Sit in a comfortable position in your chair with your back straight. Place your feet squarely on the floor. Gently close your eyes and settle yourself.

Mindfulness & Breathing awareness

[Allow time in between each instruction]

Focus your attention to your thoughts. Where are you now?
Are you in the future wondering what you are going to have to eat? Are you thinking of all you have to do tomorrow?
Or are you in the past recounting what you did today or what you didn’t get done? Are you thinking of an exchange you had with someone that was pleasant or unpleasant?
Alternatively, you may be in totally the moment.

Now relax, let go of any extraneous thoughts and surrender your full awareness to now. Sense your body, breath and surroundings. Imagine that time is standing still, that you have nowhere to go and nothing to do, nothing to think. Release all tension from your body.

Watch your breathe flowing into your body
Notice where you are breathing from in your body. Does your breath reach your abdomen, does it stay in your chest or your upper chest?

Feel the movement of the breath through your body
Hear the sound your breathing makes.
Is the sound of the outbreath the same as the inbreath?
Is your breath laboured or easy?

Notice any resistance.
Notice the length of each breath. Is it fast or slow, or is it somewhere in between?

[To finish ] Pay attention to where your thoughts are bring your focus back to your breath.
It is now time to return your focus to the room. Be aware of the people around you. Feel your body and stretch. When you are ready gentle open your eyes feeling alert & relaxed.

2. Meditation – Counting the Breath

The mediation below is a very simple meditation, but one that I personally have found to be very effective, especially when I’m feeling agitated, anxious or when my mind is racing. At these times, I can’t still my mind enough to just focus on my breath, do a body scan, or any other meditation. The meditation technique simply revolves around counting each inhalation and exhalation up to the count of 10 and then beginning again from the count of one.

Counting the Breath

Move into your meditation positions, ensuring your spine is upright and your feet are squarely on the floor. Gently allow your eyes to close. Take a couple of deep breaths and sigh them out, letting go of any tension you may be holding.

When you are ready return to your natural breathing pattern and start to focus on your inhalations and exhalations. Mentally count each inhalation and exhalation: Inhale - “one”, exhale - “two” and so on. Continue up to the count of 10. When you reach 10, start again from one and continue this pattern.

If your mind wanders, just let go of whatever you are thinking about and return to counting the breath again, beginning at one.

As you continue to count the breath, start to observe it. Don’t try and change it. Silently draw the pronunciation of each count to match each inhalation and exhalation. Notice the length of each count and whether the length of each breath changes.

Keep returning your focus to counting the breath.

If you wish, you can now change your counts to encompass one whole breath – one count for both an inhalation and exhalation. Continue to count up to 10 and then begin at one again.

Observe your breath as you count and notice how long each breath is. Notice if it changes speed or stays the same.

Keep your focus on counting the breath. If you become aware that your mind has wandered, gently return to counting breaths from one again.

[To finish] Start becoming aware of your surroundings and the people next to you. Begin to move your fingers and toes and feel the energy flowing back through your body. Begin to stretch and feel yourself returning fully to your body. Sit quietly and when you are ready open your eyes and pay attention to the way your body is feeling in its relaxed state.