(MBSR) Breath Counting Meditation

A variant on Mindfulness of Breathing where the technique of counting the exhalations is used to give the cognitive mind a little project to do. A practice that's found in both contemporary mindfulness classes and in Zen and Tibetan Buddhism for thousands of years (probably Theravada too!).

Transcript

This is a 25 minute breath counting meditation. As we establish and settle into our posture, How does the body feel this time? Just touching in to the current situation in our life in this moment. Emotions, The mind, The body, The breath. As we find our breathing in the belly and begin our counting practice. We're really taking a few moments to collect ourselves and touch into what's happening. Not to be rushed or mechanical about mindfulness practice. Stepping forward from the actual place where we are now into this practice as best we can. We're really taking a few moments to collect ourselves and touch into what's happening. As we find our breathing in the belly and begin our counting practice. Simply counting the exhalations from one to ten. As we find our breathing in the belly and begin our counting practice. As we find our breathing in the belly and begin our counting practice. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Really putting our trust in the simplicity of this practice. Just aware of breath and body and counting the exhalations. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Noticing what arises on that moment when we realize the mind has wandered. Just being with those thoughts or emotions for a second and gently returning to counting the next exhalation as one. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. As you mark each exhalation with a number, Be feeling the physical sensation of the breathing. Not just a biomechanical marker like a metronome. Feeling the changes in the body, The movement, Temperature, Moistness, Dryness. Gently adding a number to the felt sensation of each exhalation and allowing each inhalation to come in between. Seeing the breath be as natural as you can. So we use this counting practice to encourage the mind to stay right there with the breathing, With this moment of our life fully present. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Notice that gentle return to one. One exhalation. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. And might be the mind consistently goes somewhere, Particular memory or worry about the future. Just a note that without further ado turn the mind to the next exhalation, Back to the counting, Back to one. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Sometimes impatience may arise or some judgment or opinion about the practice we're doing itself. Just to include that, To notice that impatience, Judgment, Doubt, Whatever it seems to be. And then again returning to one, Finding the next exhalation, Resuming counting. Even if the mind goes back to that distracted thought or worry again and again and again and again and again. Gently reeling it back, Feeling the breath in the body, Resuming the counting practice. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. Gently coming back to one if the mind wanders. And the bell signals the end of our 25 minute counting meditation practice for the cultivation of concentration.

Reviews

I simply love this meditation! Each time I feel my head more agitated I return to it. Very soft voice also.

Thank you so much.