Breath With Counting

This is a brief mindfulness practice that provides a little more structure to the mindfulness of the breath practice.

This extra structure can be helpful when you're having trouble focusing.

Once you're seated comfortably,

You can close your eyes or look down in front of you with a soft gaze.

Letting the breath happen very naturally without forcing anything.

Notice where you feel the breath most clearly or vividly in your body.

Wherever you notice the sense of the breath most strongly,

Anchor your awareness there.

This anchor point is where you will be returning your attention to again and again.

Now that you have a home base of the breath in your body,

As you breathe in and breathe out,

You can begin counting the breath.

So breathing in and breathing out,

At the end of the out breath,

You can count one to yourself.

Breathing in and breathing out for another cycle of the breath,

You can count two.

Continue counting this way as you follow the breath through each inhale and each exhale.

When you notice that your mind has wandered off,

You can simply begin again,

Returning to the number one.

If you hesitate with the counting or forget where you were,

Simply begin again.

We're just breathing in and breathing out,

Noticing whenever our attention wanders off.

When you notice that your mind has wandered off,

You can simply begin again,

Returning to the number one.

Remember that it's okay to begin again as many times as you recognize that your mind has wandered off.

Preparing to end this short practice,

Take a few nice deep breaths and when you're ready,

Gently open your eyes if they were closed,

Bringing your full awareness back into the room where you are right now.