If you are not used to meditating, you can keep the duration of this 5-step meditation short at the beginning and define the same duration for each step (e.g., 2 min. x 5 steps). These can take longer as you get used to it (e.g. 4 min. x 5 steps).
Here we go:
Step 1 – Count AFTER each exhale (from 1 to 10). If you get distracted, start counting again, start from 1. If you counted to 10, start from 1 again.
Step 2 – Count BEFORE each inhale. (from 1 to 10). If you get distracted, start counting again, start from 1. If you counted to 10, start from 1 again.
Step 3 – Follow the sensations created by the breath, observe the journey of the breath in the body. Here we are not counting anymore, but giving our attention to the observation of the body.
Step 4 – Here we narrow the field to be observed, only observing the breath, entering and leaving the nose. How does it feel?
Step 5 – Allow everything to enter the scope of your awareness. No limit. No counting. Open Mindfulness meditation.
Source: @zeynepaksoyreset Advayta Yoga Program training notes