Blossom Zen Breath Counting

This meditation Breath Counting is a deceptively simple breathing technique and meditation. It is from the Zen tradition. The audio has a Beginning (Benefits of breathing meditation), the ocean waves for the practice in the middle, and a conclusion after the bell. Once you are attentive to the breath, count "one" to yourself as you exhale. Then breathe in. The next time you exhale, count "two." Keep the count through each exhale up to "five." Begin a new cycle of counting and repeat the process.

Transcript

In one research study,

Participants who completed a 15-minute focus breathing exercises similar to what we're going to learn today reported less negative emotion in response to a series of slides that displayed negative images compared to people who didn't complete the exercise.

These results suggest that the focus breathing exercise helps to improve our ability to regulate our emotions in addition to improving our attention.

Today we will focus on breath counting.

A deceptively simple breathing technique and also a meditation.

This one is from the Zen tradition.

Now imagine that you're in a beach and each ebb and flow of the ocean wave is just like your breath.

It can be deeply relaxing and resonating with the breath.

Sit in a comfortable position with your spine straight and your head inclined forward.

Gently close your eyes and start to take a few deep breaths and let the breath come naturally without trying to influence it.

Ideally it would be quiet and slow but its depth and rhythm might break.

Begin by counting one to yourself as you exhale.

The next time you exhale count two.

Keep the count through each exhale up to five.

Let's practice a full cycle together.

Exhale one.

Exhale two.

Exhale three.

Exhale four.

Exhale five.

Here are a couple of tips before we start a longer practice.

At any time if your attention wanders you will likely lose the count.

Be patient with yourself and start again.

If you notice you are counting ten,

Eleven,

Etc.

It means you lost the count to a thought.

Notice what was in your mind and start again.

Let's get started with this practice.

I'll keep the time for you and let you know when to stop with the breath.

Uh.

.

.

And Congratulations on completing this meditation.

Dr.

Andrew Vale,

MD,

Quotes,

Practicing a regular mindful breathing exercise can be calming and energizing and can even help with stress related health problems ranging from panic attacks to digestive disorder.

Remember to use this practice anytime that you need today or in the future.

Keep smiling,

Counting and breathing.

I'll see you again soon.

Reviews

Helpful practise, many thanks.

Wonderful. I will return to this whenever I need an uplift. 🙏🏾

Very usefull! Thanks you very much!

Excellent. Lets me breathe naturally while counting my breaths. Ocean waves ambience was a nice rhythm support