Beginner Series - Day 4: Counting (Guided Meditation)

Welcome back.

Today,

We'll meditate for four minutes.

So,

Make yourself comfortable,

Close your eyes,

And begin to turn your attention inward.

You're just coming from somewhere else,

And now,

Here you are in this moment.

So,

Just observe what it's like to be you right now.

Notice how your mind is probably already going somewhere else.

So,

That's what the anchor is for.

Just gently bring your attention back to the breath.

Rising and falling,

In and out.

And one way to help yourself stay focused on the breath is to count.

And there are many ways you can do this,

But I like breathing in,

And then softly naming 1 to myself.

Then out,

2.

In,

3.

Out,

4.

Just at your own pace.

Again,

Not needing to change the breath,

But just counting the breaths as they naturally happen.

And I suggest that when you hit 8,

You start back at 1,

Because that prevents you from trying to kind of reach a new high score by counting as far as you can.

Just get to 8,

And then back to 1.

Again and again.

And it's natural to lose track sometimes.

You might be at 5 or 6,

And a thought comes in,

And you forget where you were.

That's okay,

Just start back at 1.

That's very normal.

In and out.

Just focusing on the breath.

Coming back again and again.

And that's it.

Thanks for continuing your practice.

I'll see you next time.