Breath counting is one of the simplest and most powerful practices you can do.
The breath is always here,
Steady and constant.
Counting gives the mind a clear anchor showing when we've drifted and guiding us back.
That return is the practice.
Each time you begin again,
You're building muscle memory for awareness,
Focus and mindfulness.
This practice calms the body,
Interrupts racing thoughts and keeps the mind engaged in something simple and grounding.
Body and mind align.
So let's begin by finding a position that feels natural and comfortable for you.
If it feels right,
It is right.
To let your spine be straight yet relaxed,
Create a posture that allows you to feel grounded and at ease.
And if you haven't already,
Gently close your eyes or soften your gaze.
So to begin,
Allow me to guide you with some grounding breaths,
Allowing yourself to settle fully into this moment.
Take a slow,
Natural breath in through your nose.
No need to force it,
Just let it flow easily.
Now exhale through your mouth,
Smooth and steady.
Notice how it feels.
Okay,
Breathe in again,
Through your nose,
Slow and easy.
And exhale slowly through your mouth,
Long and steady,
Letting the body soften.
Okay,
One last breath in through your nose,
Steady and deliberate.
And as you exhale through your mouth,
Feel yourself arriving here,
In this moment.
Breath has always been a bridge between body and mind,
Between presence and distraction.
Counting gives the mind a clear anchor,
A simple way to stay with the breath.
This practice is not about reaching ten without drifting.
It's about noticing when you've wandered,
And gently beginning again.
The return is the practice.
The return is where mindfulness grows.
So as we begin,
Let your intention be simple.
To breathe,
To count,
And when lose track,
To return.
Breathing in,
Counting.
Breathing out,
Counting.
Each number guiding you back to presence.
Now that we're settled,
Let's begin the practice of breath counting.
Bring your awareness fully to the breath.
No need to change it,
Just follow it in,
And follow it out.
When you're ready,
Begin to count silently in your mind.
Inhale 1.
Exhale 2.
Inhale 3.
Exhale 4.
Inhale 5.
Exhale 6.
Inhale 7.
Exhale 8.
Inhale 9.
Exhale 10.
And when you reach 10,
Simply return to 1.
Simply,
Just like this.
Inhale 1.
Exhale 2.
Inhale 3.
Exhale 4.
Inhale 5.
Exhale 6.
Inhale 7.
Exhale 8.
Inhale 9.
Exhale 10.
And return again to 1.
So continue to breathe in and out,
1 to 10,
On your own,
With a natural breath.
Nice and easy.
If your mind drifts or you lose count,
That's perfectly fine.
Noticing is part of the practice.
Each time you notice,
Gently come back to the breath,
Beginning again at 1.
The return is the practice,
The awareness.
Allow me to guide you with one more round of 1 to 10.
Inhale 1.
Exhale 2.
Inhale 3.
Exhale 4.
Inhale 5.
Exhale 6.
Inhale 7.
Exhale 8.
Inhale 9.
Exhale 10.
As we come to the closing of this practice,
Gently let go of the counting.
Release the numbers and simply notice the breath as it moves on its own.
In and out.
Natural,
Effortless.
Notice how the body feels,
How you feel.
Notice the calm,
The steadiness,
The awareness that is here.
Remember,
The power of this practice isn't in staying perfectly focused.
It's in the return.
Each time you drifted and came back,
You strengthened presence.
Each return was enough.
Take a moment to appreciate yourself.
For showing up.
For breathing.
For returning again and again.
Distractions will come.
Thoughts will pull you away.
And yet,
You always have your breath to bring you back.
One breath in.
One breath out.
One breath in.
One count at a time.
Life keeps life in.
And you always have your breath to bring you back.
One breath in.
One breath out.
One count at a time.
When you're ready,
Gently open your eyes or lift your gaze.
Cavities practice with you.
Steady,
Grounded,
Aware.
