Counting Back From 100: Spacious Practice For Busy Thoughts

This 25 minute meditation is designed to support you to slow your thinking and return to the present moment. Thor gently guides you to count backwards from 100, pairing each number with a steady, spacious breath. The simple rhythm of number and breath gives your mind a focus, a safe place to pause, so you can find your bearings. Trauma-informed and working with your brain’s biology, this practice helps you access a more grounded and sturdy state of mind so that you can respond to whatever is going on with greater calm, clarity, and intention.This is a longer version of this practice.

Transcript

Welcome to this practice of counting backwards from 100. You have given yourself this time and space. To practice slowly and mindfully counting down from 100. Pausing for a guided breath. At every number. To help you relax. I invite you to start by checking in with your environment. Have you got what you need to hand? And then checking in with your body in terms of the posture that you're in and what you have to support your body. We then do the observations. So that's thoughts, Emotions, Sensations, Here, Now. Getting a sense of the inside of your experience. No need to change anything. Simply be. As much as you're able to. With what is here now. Then when you're ready, Get a sense of the most comfortable position you can. Or the least uncomfortable. Depending on what is going on for you. Gently soften the focus of your eyes or close your eyes. Whatever feels most helpful to you. We will start with the number 100. And finish at one. 100. Breathing in. Breathing out. 99. Breathing in. . . And breathing out. 98. . . Breathing in. Breathing out. 97. Breathing in. Breathing out. 96 Breathing in. Breathing out. 95 Breathing in. Breathing out. 94. Breathing in. Breathing out. 93 Breathing in. . . Breathing out. Ninety two. Breathing in. Breathing out. 91. Breathing in. Breathing out. 90. Breathing in. Breathing out. You may notice that as we count backwards, Gradually your breath softens and you're able to take longer in-breaths and out-breaths. So go with me as feels helpful to you. And gently connecting with what feels most helpful to you at each count. 89. Breathing in. Breathing out. 88. Breathing in. Breathing out. 87. Breathing in. Breathing out. 86. Breathing in. Breathing out. 85. Breathing in. Breathing out. Eighty-four. Breathing in. Breathing out. 83. Breathing in. Breathing out. 82. Breathing in. Breathing out. 81. Breathing in. Breathing out. And AT. Breathing in. Breathing out. Giving your lungs a bit of bumper space. 79 Breathing in. And breathing out. 78. Breathing in. Breathing out. 77. Breathing in. Breathing out. 76. Breathing in. Breathing out. 75. Breathing in. Breathing out. 74. Breathing in. Breathing out. 73. Breathing in. And breathing out. 72. Breathing in. Breathing out. 71. Breathing in. Breathing out. 70. Breathing in. Breathing out. Giving your lungs a bit of bumper space. 69. Breathing in. Breathing out. 68. Breathing in. Breathing out. 67. Breathing in. And breathing out. 66. Breathing in. And breathing out. 65. Breathing in. And breathing out. 64. Breathing in. Breathing out. 63 Breathing in. Breathing out. 62. Breathing in. Breathing out. 61. Breathing in. . . Breathing out. 60. Breathing in. Breathing out. . . Taking a moment to give your lungs a bit of bumper space. You may find that your focus has drifted, That you may have lost count or your thoughts are off elsewhere. That's to be expected. When you're ready. Bring your focus and your attention. Back to here. As we go to 59. Breathing in. And breathing out. 58. Breathing in. Breathing out. 57. Breathing in. Breathing out. 56. Breathing in. And breathing out. 55. Breathing in. And breathing out. 54. Breathing in. . . And breathing out. 53. Breathing in. And breathing out. 52. Breathing in. . . And breathing out. 51. Breathing in. Breathing out. And fifty. Breathing in. Breathing out. Checking in with your lungs, Your ribs. Any part of your chest. Making adjustments where it feels helpful. Coming to 49. Breathing in. Breathing out. 48. Breathing in. Breathing out. 47. Breathing in. Breathing out. 46. Breathing in. Breathing out. 45. Breathing in. Breathing out. Forty-four Breathing in. Breathing out. 43. Breathing in. Breathing out. 42 Breathing in. Breathing out. 41. Breathing in. Breathing out. And 40. Here's a bit of bumper space for you to check in. Noticing any sensations, Emotions, Thoughts. Allowing it to be whatever it is and then bring your attention to 39. Breathing in. Breathing out. 38. Breathing in. Breathing out. 37. Breathing in. Breathing out. 36. Breathing in. Breathing out. 35. Breathing in. Breathing out. 34. Breathing in. Breathing out. 33 Breathing in. Breathing out. 32. Breathing in. Breathing out. 31. Breathing in. Breathing out. 30. Breathing in. Breathing out. Taking the space here to make any adjustments if that feels helpful, Any subtle shifts or shuffles. As your breath is softening, Your focus is softening. And your body is benefiting. From this ease and care. 29. Breathing in. Breathing out. 28. Breathing in. And breathing out. 27. Breathing in. And breathing out. 26. Breathing in. Breathing out. Twenty-five Breathing in. Breathing out. 24. Breathing in. Breathing out. 23. Breathing in. Breathing out. 22. Breathing in. Breathing out. 21. Breathing in. Breathing out. 20. Breathing in. Breathing out. Giving your breath, The little muscles between your ribs, Your lungs, Your chest, A bit of a check-in. Caring for what you need in this moment. And we go to 19. Breathing in. Breathing out. 18. Breathing in. Breathing out. 17. Breathing in. Breathing out. 16. Breathing in. Breathing out. Fifteen. Breathing in. Breathing out. 14. Breathing in. Breathing out. 13. Breathing in. Breathing out. Twelve. Breathing in. Breathing out. Eleven. Breathing in. Breathing out and ten. Breathing in. And breathing out. And that bumper space, That check-in, Noticing, Adjusting. Bringing yourself back if you want it off. Knowing that there's nothing else to do. Nowhere else to be. In this moment. Yeah. Nine. Breathing in. And breathing out. 8. Breathing in. . . Breathing out. Seven. Breathing in. And breathing out. 6. Breathing in. Breathing out. Thigh. Breathing in. Breathing out. For breathing in. Breathing out. Three. Breathing in. Breathing out. Two, Breathing in. And breathing out. And one breathing in And with a big exhale, As much as you're able to, Breathing out. Now that you are here. You've taken this moment to focus solely on your breath and your body, Using the numbers to help guide your way in concentration. Notice what here feels like. Whatever the reasons for your choice at this moment. Feel how it's been helpful. Observe what you are now able to access. Which may have been inaccessible to you. Before. When you're ready, Gently open your eyes. Slowly move your body in whatever way feels helpful for you. And as much as you're able to. Carry with you this feeling that you're able to access here now. As you go into the rest of your day. Remember, Feelings are information. And that it's more helpful to be curious than critical. Know that you can come back to this meditation as often as feels helpful. To you. As you re-engage and re-enter into whatever situation is going on for you at the moment. As much as you're able to. Go gently with yourself. And savor being you. Bell.