Daily Zazen: Counting The Breath (20 Min)

This practice is simple but not easy. Just follow the sensation of breathing while internally counting each exhale, from one to ten. And repeat until the bell rings. In this way, counting the breath serves as a tether to bring you more and more deeply into the present moment. However, this is not easy, because the thinking mind wants to avoid presence. But presence is the key to awakening. This practice offers simple repetitions of presence, just like lifting weights for your mind. The more you practice, the stronger your presence, and your ability to focus, will become. Let's practice together. Note: there is also a 10-minute version if that suits you better.

Transcript

Welcome to Zazen,

Sitting Zen practice.

Now you can take a moment to settle in to your sitting posture.

Relaxed and dignified.

Grounded and upright.

Your eyes open and relaxed.

With a soft gaze in one direction.

You can take a few deep breaths.

The body and mind relaxing more and more deeply.

Into reality.

And now,

The practice.

In a moment we will begin counting the exhales from 1 to 10.

This will be your tether to the present moment.

If you find yourself reaching 10,

Then simply start back at 1 on the next exhale.

And if you lose track before you reach 10,

Due to the mind thinking about something else,

Simply start back at 1 on the next exhale.

Reaching 10 is no better than reaching 2.

These are your repetitions.

You are strengthening Buddha mind.

So now,

For just the next few minutes of your entire life,

Let's enter a silent space together to just practice.

You can begin at 1 on the next exhale.

Good luck.

Okay.

Now you can let go of counting.

Maybe also letting go of any tension in the body.

You might also stretch or move in any way the body wants to.

Letting go of any rush into the next thing.

And just slowly and intentionally gathering the energy of this practice to now bring with you into daily life.

The breath is always available to bring you back here.

To Buddha mind.

Clear mind.

Grounded mind.

Present mind.

Buddha mind.

I'll see you next time.

Reviews

Great 🙏

Am now on cycle 3 of 111 days and today decided to try this stand alone 20 minute session. I will use this as a daily practice. Thank you Charles for the grounding you present us with. Precious.

🙏🏼

Have been wanting to practice zazen for a while…thanks for this offering. 🙏🏾

Thank you🌷

I love this practice. First time doing the 20 minute version and its gold. Something profound happened. I am a really sensitive and emotional woman. During the practice, an emotion came up... and when it came up I felt that it didn't belonged to the present moment. The moment I felt that, the emotion shifted and disappeared. I don't know if this is good but it felt profound. And like a mayor lesson.

Not easy, on the first attempt, but meaningful. 🙏🏼🌎

Thank you. So glad I found this.🙏

Thanks, Charles! Simple yet effective. But not always easy (when you find yourself counting 14, 15, 16, lol). I appreciate this longer version! 🙏🙏

20 minutes was a very different experience from the 10 minute track. I am both restless and grateful. I will likely do this often