Settle your breathing
Breath counting
Sharon's instruction: get your breathing settled before trying to give to others. Ten minutes of counting or following the breath, eyes closed, sitting upright.
12mins
Setup
1 minActivity
10 minsReset
1 min
Loving-Kindness Morning
Designed byBearmore
Duration 54mActivities 3Quality Very Good 97.8%Difficulty Demanding 2
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Bearmore’s thoughts on doing breath counting before body scan
This is an excellent pairing because counting establishes the anchored attention a scan needs to work, mirroring the standard breath-then-body sequence in meditation training.
Scan the body
Body scan
Sharon teaches body scan as one of the foundational mindfulness practices. A slow scan from feet to head, further settling your body before opening your kindness to others. Ten minutes is enough.
20mins
Setup
5 minsActivity
10 minsReset
5 minsBearmore’s thoughts on doing body scan before meditation (compassion)
There's a useful connection here because both are gentle meditative techniques, so the transition between them feels easy.
Metta phrases
Meditation (compassion)
Sharon's four classic phrases: may you be safe, happy, healthy, live with ease. Direct them in turn at yourself, someone you love, someone neutral, someone difficult. Repeat for the whole session.
22mins
Setup
1 minActivity
20 minsReset
1 min