Counting Breaths Meditation

Restlessness can arise in the mind and body especially when first starting meditation. Counting breaths can help with staying focused on the breath. Join me with this meditation to help you stay non-attached to thoughts and sensations of restlessness.

Transcript

The beginning when to meditation we can experience some restlessness maybe in the body. This can happen even when we are experienced meditators. So today we're gonna do a practice on counting the breaths to help us with the restlessness. So finding a quiet seated position in a room where you won't be disturbed for the next little bit. You can start getting comfortable starting to take in your surroundings noticing any sounds noticing any colors or objects and whenever you feel ready to do so you can gently close your eyes coming in touch with the breath the inhale and the exhale the rise and the fall of the chest starting to notice different body parts that are involved with breathing. As you breathe in notice if there's any areas of tension and as you breathe out slowly letting it all go. As your awareness stays with the breath notice any areas of contact where your hands are placed noticing how you sink into the surface below maybe wherever your feet are placed feeling gravity giving you a slight pull downward feeling your whole body relaxed and present. So we're going to start counting the breaths starting with one and ending with ten and then gently starting over. So the inhale one exhale two and any time your mind drifts just gently note and return to one. If it feels like you're not able to get past three that's completely fine. If frustration comes up that too is just a thought so just noting that and returning. Anytime you're getting caught up in a thought gently and patiently noting and returning to one. It's okay for us to experience restlessness by creating thoughts and emotions around that we're just adding more to the story. So anytime you're experiencing restlessness just note it and gently return to one. Gently letting the counting go starting to notice where your hands are placed noticing any other areas of contact noticing any sounds you can start making any small movements maybe shoulder rolls wiggling your fingers or toes and whenever you feel ready you can gently open your eyes returning to your surroundings. Thank you for joining me here today and show some gratitude to yourself for showing up.