The practice is very simple.
We are simply going to count breaths in and then breaths out gradually increasing the count.
So let's begin.
In two,
Out two,
In two,
Out two,
Three,
In two,
Three,
Out two,
Three,
In two,
Three,
Out two,
Three,
Four,
In two,
Three,
Four,
Out two,
Three,
Four,
In two,
Three,
Four,
Out two,
Three,
Four,
Five,
In two,
Three,
Four,
Five,
Out two,
Three,
Four,
Five,
In two,
Three,
Four,
Five,
Out two,
Three,
Four,
Five,
Six,
In two,
Three,
Four,
Five,
Six,
Out two,
Three,
Four,
Five,
Six,
In two,
Three,
Four,
Five,
Six,
Out two,
Three,
Four,
Five,
Six,
Seven,
In two,
Three,
Four,
Five,
Six,
Seven,
Out two,
Three,
Four,
Five,
Six,
Seven,
In two,
Three,
Four,
Five,
Six,
Seven,
Out two,
Three,
Four,
Five,
Six,
Seven,
Eight,
In two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Out two,
Three,
Four,
Five,
Six,
Seven,
Eight,
In two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Out two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
In two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Out two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
In two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Out two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
In two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
Out two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
Eleven,
In two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
Eleven,
Out two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
Eleven,
In two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
Eleven,
Out two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
Eleven,
Twelve,
In two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
Eleven,
Twelve,
Out two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
Eleven,
Twelve,
You can carry on breathing at the number that suits you best for as long as you like,
Although I wouldn't recommend exceeding five minutes,
Certainly in the early stages of practice.
If you feel you can comfortably increase the count,
Then that's something that you may want to explore.
If my speed of counting isn't comfortable for you,
Then feel free to count at your own speed.
You could record yourself or just simply count in your head.
Simply the act of counting itself is meditative and tends to calm one down because it forces you to concentrate on the numbers,
Not on what's happening around you.
So,
I hope you enjoy the practice and I hope you find it useful.
Until next time.
