Counting the breath meditation. Rest your mind on the breath and reconnect to your true essence. Your breath is the bridge between your physical body and your energetic being. Practice this mindful breathing whenever you feel stressed, anxious or overwhelmed. Or use it as a daily practice to transform your life.
Counting the breath meditation with tamabas sitting on a chair have both feet flat on the floor and slightly apart nice tall back nice and straight spine but not stiff and have a sense of your head being balanced evenly with a chin slightly towards the chest and the top of the head towards the ceiling have your mouth closed with your tongue resting on the roof of your mouth softly with no pressure or tension close your eyes or look down at a point on the floor along the line of your nose breathe through your nose if it is not possible or uncomfortable for you to breathe through your nose you can breathe through the mouth or whichever is best for you pay attention to the breath as it enters your nostrils can you feel a slight coolness as you inhale can you feel slight warmth as you exhale notice your breath as you take it into your body and follow it into your lungs and be aware of the rise and fall of your ribcage with each breath exhale all the air out and begin to count your breath counting one on an inner breath and two on an out breath three on the in breath and four on the out breath keep counting all the way to ten with an inhalation and an exhalation then beginning in at one with your inhalation breathing at a pace and a depth that is suitable and comfortable for you keep going and focus your awareness on the counting of your breath if you lose track of counting simply return to the beginning and start again at one if any thoughts arise simply take note of them do not focus on them or engage with them just let them pass and begin counting again at one keep your awareness on your breath as it moves through your body you will find that your breathing becomes slower and more regular and as it does so some of the tension will start to ease from your body your mind will become less cluttered as you give your whole attention to your breath keep counting your breath from one to ten and you come to the end of the next cycle of breathing to ten let's go off the practice and come back to your natural breathing rhythm simply take your attention from your breath and into your fingers and toes bring gentle movement into your fingers and toes and gently open your eyes take a moment for a gentle stretch maybe some shoulder rolls before standing up and continuing with your next activity
