The Ten Breaths Practice

When a beautiful moment presents itself and you encounter something you would like to savor, such as sunlight on a dewdrop:

1. Stop what you are doing.
2. Close your eyes, put your dominant hand on your belly, and begin to pay attention to your breathing. Notice the rise and fall of your hand on your belly as you breathe. Take three deep breaths to settle and clear your mind.
3. When you feel more present, open your eyes and look at the object of your concentration. Take a deep, slow breath in and out. That is "one".
4. Continue counting each breath: "two" "three" "four". Let your encounter unfold naturally. Just behold the object of  your concentration and observe it without mental commentary or judgement as you count. Notice it's color, shape, sound or smell.
5. While counting, become  aware of your body and any sensation or emotion that might arise. Allow every cell if your body to open up to the encounter. Allow the experience to be as full as possible. Don't holdback.
6. When you have reached "10" rest in the feeling of this moment. Then if you like, take 10 more breaths in the same way. - Glen Schneider