“Today we are going to count each of our exhales and inhales. For example, breathing in - 1, breathing out - 2, breathing in 3, breathing out 4. If you notice that your mind has wandered to other thoughts, say in your mind ‘thinking’ and go back to 1. Let’s give it a go.”
“Sit with a mindful body: tall spine, hands on your lap and your feet flat on the floor, if you are on the floor cross your legs ”
“If you feel comfortable, allow your eyes to close.”
“Bring your attention to your hands, without looking, notice what they are touching. Notice if they are hot or cold…...sweaty or dry”
“Shift your attention now to your breath. There is no need to change your breath just pay attention and begin to count inside your head. Breathing in 1, breathing out 2, breathing in 3, breathing out 4. If your mind has wandered, no problem, start again at 1.”
“Carry on by yourself and simply come back to 1 if you get distracted. There is no need to rush the breath, simply breathe normally.”
Halfway through the time you can remind them to go back to 1 if their mind has wandered off.
After they are finished it’s great to note that every time they notice they have lost the breath and they go back, they are strengthening their brain.
Over time give them longer and longer periods with silence so that they can practice independently.