Breathing meditation practice

First establish the posture and an awareness of the body as detailed on the first board. This practice is done with the eyes closed.

Become aware of your whole body for a moment and then of the rise and fall of the chest as you breathe. Let the breath lengthen, almost without trying, until it is the longest comfortable breath you can take. To help this as you breath in allow the chest to rise a little more. Let the breath be as gentle as possible. If the breath feels strained then relax the effort or shorten the breath slightly.

Then, as you breathe in this longest comfortable breath, count from 1 to 9 to yourself, and as you breath out count from 9 to 1. Focus the mind on the counting so it is as clear as possible while being mindful to keep the length of the longest comfortable breath.  

To finish the practice stop counting, return to your normal breath, open the eyes and become aware of your surroundings. For a moment become aware of any sense of peacefulness that the practice has brought you.