Sit comfortably in a chair with your back well supported and your feet warmly resting on the floor . Bring your awareness to the soles of your feet. While breathing in normally, feel the faint coolness inside the nose and on the top lip. While breathing out, count slowly in the mind. First out-breath, count ‘o-n-e’, second ‘out-breath t-w-o-o’ and third out-breath ‘thre-e-e’. Now repeat the same steps: count ‘o-n-e’ during the first out-breath and so on. Continue the practice as long as you like. Every time you lose focus on breathing or counting, bring your awareness back to the soles of your feet then get back to the practice, by counting ‘o-n-e’ during the next out-breath.
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