Time to Pause #1

Practice Simply.

Sit with an aspiration for comfort. Pause. Adjust if necessary.

Notice your pelvis, heavy on the seat. Notice your feet, heavy on the floor. Notice your shoulders, hanging like a coat on a hanger. Pause. Adjust if necessary.

Notice your breath. Notice the length of your inhale and your exhale. Lengthen your exhale. Pause.

Notice any thoughts. Notice any impulses. Notice if you don’t want to notice. Pause.

Notice your breath. Notice the length of your inhale and your exhale. Lengthen your exhale. Pause.

Count your breath. Count up one on each exhale. “Exhale, 1. Inhale. Exhale, 2. Inhale Exhale, 3…” It will take approximately 20 minutes to reach 100.