Counting Breath

Counting breath meditation is a simple yet powerful mindfulness practice that helps anchor the mind in the present moment. By focusing on the natural rhythm of the breath and counting each inhale or exhale, practitioners can gently quiet mental chatter and cultivate a state of calm. This technique encourages awareness and concentration, as the mind learns to return to the breath whenever it wanders. Over time, the practice deepens the connection between body and mind, fostering clarity, relaxation, and a sense of inner balance.

Transcript

Hi there.

Welcome.

Take a moment to make yourself comfortable,

Whether that's seated on the floor,

On a chair,

Or lying down.

And once you've found a place of relative stillness,

You can allow the eyes to soften towards the earth or close them completely,

Perhaps a subtle tuck of the chin.

And then,

Spend a few breaths just paying attention to the body,

Noticing sensation,

Where it shows up,

What it feels like.

Perhaps noticing a pocket of tension somewhere.

Or perhaps noticing a place that seems extra soft.

Extra relaxed.

And somewhere within that experience of the body,

Find an awareness of your breath.

Letting the breath be full without getting too involved.

And exploring the whole cycle of the breath.

The width of the inhale.

As well as the depth of the exhale.

And as you maintain this gentle breathing,

Slowly begin to count the breaths.

So as you breathe in,

That's a count of one.

And then the breath out happens.

And your next inhale,

That's two.

And out.

And out.

In,

Three.

Next breath in is four.

In,

Five.

And let that counting continue.

As you exhale.

Let the attention to remain focused on the breath and the numbers.

And notice gently as the attention starts to drift away.

Just try to refocus onto the breath.

And if the mind really wanders,

You start to lose count or hesitate with what number you're on,

Come back to one.

And allow the process to start all over again.

If the attention does wander,

There's no stress,

There's no worry in that.

Just come right back down.

Start the counting again.

And if you happen to make it all the way up to ten,

You can start counting backwards.

Make your way to one.

And then you can let go of the counting.

And allow yourself to just be for a moment.

Perhaps checking in once more,

That gentle body scan,

Noticing.

Sensing any shift.

From the moment where you sat down,

The start of this practice.

And if you'd like,

You're welcome to continue on a little bit longer.

Or whenever you're ready to step back into your day.

Be gentle when you blink the eyes open,

Give yourself a moment to readjust.

And then move off into wherever your day may take you.