Breath Counting Meditation

Join me in this grounding breathing meditation. I will be guiding you through a series of inhalations and exhalations by counting loudly for a duration of time so you can find stillness and calm your mind and body. Any stress you might have or anxiety you might feel will ease away and you can find a place of inner peace.

If you enjoy this meditation, feel free to check out my other meditations or podcasts on Insight Timer. I wish you a calm and peaceful day. Until next time, Namaste.

Transcript

In today's short meditation we will learn to ease anxiety and find a sense of calmness and ease in the present moment.

The technique we will be using is breath counting,

Where we will be counting for the duration of our inhale and counting for the duration of our exhale.

I will be guiding you by counting loudly.

Find a comfortable seat of your choice and if it feels comfortable for you today,

Bring your hands to your belly.

To begin with,

You will inhale completely as long as I count to 4 and exhale completely as I count to 6.

Inhale 1,

2,

3,

4,

Exhale 1,

2,

3,

4,

5,

6.

Let's repeat this a few times.

Inhale 1,

2,

3,

4,

Exhale 1,

2,

3,

4,

5,

6.

Inhale 1,

2,

3,

4,

Exhale 1,

2,

3,

4,

5,

6.

Inhale 1,

2,

3,

4,

Exhale 1,

2,

3,

4,

5,

6.

From now on,

We're going to inhale for 5 and exhale for 7.

Inhale 1,

2,

3,

4,

5,

Exhale 1,

2,

3,

4,

5,

6,

7.

Inhale 1,

2,

3,

4,

5,

Exhale 1,

2,

3,

4,

5,

6,

7.

Inhale 1,

2,

3,

4,

5,

Exhale 1,

2,

3,

4,

5,

6,

7.

We will now move on to inhaling for 6 and exhaling for 8.

Inhale 1,

2,

3,

4,

5,

6,

Exhale 1,

2,

3,

4,

5,

6,

7,

8.

Inhale 1,

2,

3,

4,

5,

6,

Exhale 1,

2,

3,

4,

5,

6,

7,

8.

Inhale 1,

2,

3,

4,

5,

6,

Exhale 1,

2,

3,

4,

5,

6,

7,

8.

Lastly we'll move on to inhaling for 7 and exhaling for 9.

Don't worry if this is still out of your comfort zone.

Just go as far as feels comfortable for you today.

Inhale 1,

2,

3,

4,

5,

6,

7,

Exhale 1,

2,

3,

4,

5,

6,

7,

8,

9.

Inhale 1,

2,

3,

4,

5,

6,

7,

Exhale 1,

2,

3,

4,

5,

6,

7,

8,

9.

Inhale 1,

2,

3,

4,

5,

6,

7,

Exhale 1,

2,

3,

4,

5,

6,

7,

8,

9.

Inhale 1,

2,

3,

4,

5,

6,

7,

Exhale 1,

2,

3,

4,

5,

6,

7,

8,

9.

Continue breathing normally and reflect on how this made you feel.

Do you feel more open?

Can you feel a sense of calmness or peace?

Feel free to stay here breathing for as long as you wish today.

I wish you a calm and peaceful rest of your day.

Until next time,

Namaste.