Every Breath Counts - Concentration Meditation

This meditation shines a light on creating concentration by giving the mind something to do. By counting on our breaths, we ask the mind to focus and concentrate on one single task. See if you can do this and count to 8. Listen to the guiding sound of my voice, with a few moments to practice this concentration by yourself, whilst listening to the relaxing sound of rain. Enjoy.

Transcript

Hi, And thank you for joining me in today's practice on concentration. Bodhi Paksa, A Tibetan Buddhist author and professor, Once said, Concentration allows us to really enjoy what we are doing, Whether it's being in the country or reading a book, Writing or talking or thinking. Concentration allows us to think more clearly and deeply. When you first start practicing, You may find the mind wandering quite a bit. Concentration practice helps you train the mind to focus by giving it something to do. Like mindfulness, This takes time. When the mind wanders, You bring it back. Over time, The mind will learn to focus and let go of distracting thoughts on its own. Now go ahead and find a comfortable posture. Straighten the spine and allow your muscles to relax. Briefly check in with the body. Allow the shoulders to drop. Soften the muscles of the abdomen and invite in relaxation. Notice where you can feel the breath in the body. It may be in the abdomen, The chest or the nostrils. For now, Pick one place where you can feel the breath most easily. Rest with the sensations of the breath in this one spot. Begin counting the breaths, Inhale and exhale with awareness and count one. Inhale and exhale and count two. Exhale and exhale three. Now go ahead and continue like this up to eight. Then start back at one. Remember that the counting serves as an aid to practice, Giving the mind something extra on which to focus. This counting is not a competition or a measurement of how well you are doing. It is simply a practice. When the mind wanders, Just come back to the breath. Begin back at one as many times as necessary. Exhale and exhale three. Exhale and exhale three. Exhale and exhale three. Good, Keep going like this, Continue counting the breaths and building focus. When the mind wanders, Just notice it and let go of any harsh self-talk. When the mind is concentrated, Notice this as well. Good, Keep going. Good. Good, Now as we come to the end of this practice gently wiggle your toes, Wiggle your fingers and open your eyes. Now go out there, Continue with your day, Noticing when your mind is focused or wandering. Thank you for listening, Have a wonderful day.

Reviews

Finally a meditation where they don’t speak all the time