Counting Meditation In this meditation we'll count the length of each out breath and in breath.
Aim to settle into a regular pattern of counting with long,
Calm out breaths and shorter,
Loose in breaths.
When you breathe regularly,
When you pace your breathing,
Your heart rate becomes slow and steady and you feel calm.
Find a comfortable position,
Sitting or lying down.
Close your eyes.
Be aware of your body.
Billions of cells,
Chemical reactions,
Electrical impulses,
All adding up to you.
Be aware of your toes.
How loose can they become?
How heavy can your feet and legs become?
Be aware of your fingers.
How free can they feel?
How loose can your hands and arms become?
Let go of your torso,
Your shoulders,
Your neck.
Allow your head to become light and free.
With lips gently closed,
Feel the air leave and enter your body.
Let the air leave slowly and silently.
Let it enter freely and loosely.
Count an out breath in your mind.
One,
Two,
Three.
Count an in breath.
One,
Two.
Count each out breath,
Then in breath.
You can make your breathing deeper or more shallow to fit the counting pattern.
Out two,
Three.
In two.
Out two,
Three.
In two.
Out two,
Three.
In two.
Out two,
Three.
In two.
Out two,
Three.
In two.
Out two,
Three.
In two.
Out two,
Three.
In two.
Out two,
Three.
In two.
Out two,
Three.
In two.
Out two,
Three.
In two.
Now prepare to return to your day.
You could take your breathing pattern with you.
Use it for a few minutes when you can.
Breathe regularly and you will steady your heart.
Gently open your eyes.
