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Listen "Counting the Breath Guided Somatic Meditation Simple 10min Practice"
Episode Synopsis
Hi everyone, I'm Cha Wilde. Welcome to our guided somatic meditation session. Today, we'll be focusing on counting the breath, a simple yet powerful practice to bring you into a state of calm and presence.
00:00:15 -- Setting the Scene
Find a comfortable seated position, either on a chair or on the floor with a cushion. Make sure your spine is straight but relaxed. Rest your hands on your knees or in your lap. Close your eyes and take a deep breath in, and exhale slowly.
00:01:00 -- Beginning the Breath Count
Let's begin by simply noticing our breath. Inhale naturally and exhale naturally. Don't change anything, just observe the rhythm of your breath. Feel the air entering through your nose, filling your lungs, and then leaving your body.
00:02:00 -- Starting the Count
Now, as you inhale, count 'one' in your mind. As you exhale, count 'two'. Continue this pattern up to 'ten' and then start over at 'one'. If you lose count, gently bring your focus back and start again from 'one'.
00:03:30 -- Deepening the Practice
Continue counting your breaths. Notice any thoughts or distractions that arise. Acknowledge them without judgment and gently bring your focus back to the breath and the count. This practice helps to train your mind to stay present.
00:05:00 -- Exploring Sensations
As you continue counting, begin to notice the sensations in your body. Feel the rise and fall of your chest, the expansion of your abdomen, and the gentle flow of air. Allow these sensations to anchor you deeper into the present moment.
00:07:00 -- Bringing Awareness to the Environment
While maintaining your breath count, start to expand your awareness to your surroundings. Notice any sounds, the temperature of the air, or any subtle movements around you. Allow these observations to deepen your state of mindfulness.
00:08:30 -- Returning to the Self
Gently bring your focus back entirely to your breath and the count. Feel the connection between your mind, body, and breath. Recognize this moment of peace and presence that you've created.
00:09:30 Conclusion
When you're ready, slowly release the breath count. Take a few more deep breaths and then gently open your eyes. Notice how you feel. Carry this sense of calm and mindfulness with you as you move through your day.
Thank you for joining me in this practice. Namaste.
00:00:15 -- Setting the Scene
Find a comfortable seated position, either on a chair or on the floor with a cushion. Make sure your spine is straight but relaxed. Rest your hands on your knees or in your lap. Close your eyes and take a deep breath in, and exhale slowly.
00:01:00 -- Beginning the Breath Count
Let's begin by simply noticing our breath. Inhale naturally and exhale naturally. Don't change anything, just observe the rhythm of your breath. Feel the air entering through your nose, filling your lungs, and then leaving your body.
00:02:00 -- Starting the Count
Now, as you inhale, count 'one' in your mind. As you exhale, count 'two'. Continue this pattern up to 'ten' and then start over at 'one'. If you lose count, gently bring your focus back and start again from 'one'.
00:03:30 -- Deepening the Practice
Continue counting your breaths. Notice any thoughts or distractions that arise. Acknowledge them without judgment and gently bring your focus back to the breath and the count. This practice helps to train your mind to stay present.
00:05:00 -- Exploring Sensations
As you continue counting, begin to notice the sensations in your body. Feel the rise and fall of your chest, the expansion of your abdomen, and the gentle flow of air. Allow these sensations to anchor you deeper into the present moment.
00:07:00 -- Bringing Awareness to the Environment
While maintaining your breath count, start to expand your awareness to your surroundings. Notice any sounds, the temperature of the air, or any subtle movements around you. Allow these observations to deepen your state of mindfulness.
00:08:30 -- Returning to the Self
Gently bring your focus back entirely to your breath and the count. Feel the connection between your mind, body, and breath. Recognize this moment of peace and presence that you've created.
00:09:30 Conclusion
When you're ready, slowly release the breath count. Take a few more deep breaths and then gently open your eyes. Notice how you feel. Carry this sense of calm and mindfulness with you as you move through your day.
Thank you for joining me in this practice. Namaste.
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