Breath counting meditation is a simple mindfulness practice that involves counting your breaths as a way to focus your mind and cultivate calmness. This form of meditation is often used as a basic introductory practice for beginners, but it can also be a powerful tool for anyone seeking to enhance their mindfulness skills.
Here's how you can practice breath counting meditation:
- Find a quiet and comfortable place: Choose a calm and quiet place where you won't be disturbed. Sit comfortably, either on a chair or on the floor, with your spine upright but not tense.
- Close your eyes and take a few deep breaths: Start by taking a few deep breaths, inhaling through your nose and exhaling through your mouth. This can help to relax your body and mind.
- Start counting your breaths: After your deep breaths, let your breath return to its natural rhythm. Begin to count each breath as it passes. You can choose to count each inhale and exhale as one breath, or count the inhale as one and the exhale as two.
- Count up to a certain number: Choose a number to count up to, such as five or ten. Once you reach this number, start back at one.
- Focus on the count: As you count, try to keep your focus on the numbers and the sensation of your breath. If your mind wanders, gently bring it back to the count and your breath.
- Practice non-judgment: If you lose count or become distracted, don't judge yourself or get frustrated. Simply acknowledge that your mind has wandered and gently bring your focus back to your breath and the count.
- Gently end your meditation: After a set amount of time, or when you feel ready, gently bring your meditation to an end. You can do this by bringing your attention back to your breath, and then slowly returning your awareness to the room around you.
Breath counting meditation can help to improve concentration, reduce stress, and promote a sense of inner peace. It's a simple but effective technique that can be practiced by anyone, regardless of their level of meditation experience.
One of my favorite breathing patterns for counting is 10-2-2-2. This is where you exhale for 10 seconds, pause for 2, inhale for 2, and pause for 2 before exhaling again for 10. I learned this while attending a free-diving course taught by Ted Hardy. Here is what that pattern looks like. See if you can follow along:
