Today we'll simply practice counting and breathing.
The purpose of counting is to train your mind to focus without being easily distracted.
As you build your focus,
You'll be able to achieve deep states of meditation and eventually explore higher forms of consciousness.
Let's begin by finding a comfortable position,
Either sitting or laying down.
And go ahead and close your eyes.
And let's breathe together.
And breathe in.
And breathe out.
We'll begin counting each breath now.
On your next inhale,
Silently count one.
And we'll do this together.
If your mind starts to wander,
That's totally fine.
It's part of the process.
If your attention drifts,
Totally fine.
Just bring it back to my voice.
And let's practice counting with breathing.
So inhale one.
And as you count,
Feel the rhythm of your breath anchoring you to this present moment.
There's nothing for you to do except breathe and count.
And you count on your own now in your mind.
Breathe out.
That should be 10.
If you lost track or ended up in a different count,
Don't worry.
It's all good.
Breathe.
Let's go ahead and do this one more time before we switch to a different kind of counting.
Breathe in one.
Breathe out two.
Now the other count of counting that we're going to practice right now is counting each second.
So we were counting our breaths,
But now we're going to count each second.
And either way of practicing counting works depending on what you prefer.
So let's count each second.
And one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Now what you want to ask yourself every time you get to 10 is if you were totally focused on the counting during that time without your mind drifting.
And if not,
You just keep going and you keep bringing your attention back to the counting.
And if you lose track,
It's okay to restart.
So now we're going to count to 20.
All right,
Let's go ahead.
One,
Five,
Six,
Seven,
15,
16,
17,
18,
19,
20.
Were you able to keep your focus for the full 20 seconds?
Let's try this one more time.
And thoughts will try to wander in,
And it's okay.
Bring your attention back to my voice and back to the counting.
Five,
Six,
Seven,
Eight.
So now I'd like for you to count on your own,
In your mind,
Without my voice.
And count to 20.
And I'll be silent.
Okay,
So go ahead and begin counting from one to 20 in your mind silently.
And stay as focused as you can.
We're approaching the end of our meditation.
I hope that you'll find either of these two breathing and counting or just counting techniques very beneficial.
Please practice on your own time,
And it will help you get to a very focused place where the mind will slowly,
Over time,
Whether it's after 10 sessions or 10 weeks,
It's at God's timing,
At some point,
It will start to become very blank and quiet.
And you'll start to feel a lot of inner peace and gain a lot of mental clarity through that quietness.
Let's breathe a little before we conclude our meditation.
And just simply breathe.
We don't have to count.
Breathe in.
When you're ready,
You can gently wiggle your fingers and toes and bring your awareness back to the room.
You can go ahead and open your eyes,
Or you can choose to continue.
Totally up to you.
And I hope you found this meditation technique to be beneficial.
Take care,
And God bless.
Bye-bye.
