How to Meditate Using Counting

Here’s a technique for learning meditation that’s simple and practical. In it you use counting. This counting can be done to yourself when you are breathing.

First find a comfortable place to sit. Close your eyes and keep your eyes closed. Make sure all of your muscles in your face and body are relaxed. Set an alarm on your phone for a few minutes if you are just starting out.

You can do longer if you want. I do 40 minutes a day that usually includes 2 sessions of 20 minutes. But sometimes I might do 3 with 10-15 minutes or so.

There are a few different ways to count. Pick a number that seems right for you usually anywhere from 4-9. The first way that I learned goes like this:

  1. Inhale and count to yourself as you do.
  2. Pause and count to yourself as you do.
  3. Exhale and count to yourself as you do.
  4. Pause and count to yourself as you do.
  5. Continue until your alarm goes off.

I started with that way yet found the following worked better for me.

  1. Inhale.
  2. Pause and count to yourself as you do.
  3. Exhale.
  4. Pause and count to yourself as you do.
  5. Continue.

You could also try the reverse of that and just count on the inhale and exhale.

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