Toolkit
Deeper Purpose
Breath Counting
What
This is a form of seated meditation that includes an instrument of focus on the breath.
Why
This version of meditation gives your mind something to focus on, while still not requiring any deep thought. It can be an easier way to transition into silence, moving from our conventional “monkey mind” jumping from thought to thought, to having just one thought–counting the next breath. Meditation is the training of attention to allow us to relax back into our natural, pure awareness prior to thought. Counting breaths is a kind of crutch to help you get there easier.
How
As the name implies, simply focus on and count your breaths. Inhale, exhale…count 1. Inhale, exhale…count 2.
Start by going to 10 and then begin again at 1. If you find your mind wanders and you notice it, start the count over again at 1. This is simply a tool to give your active thinking mind something to focus on, to allow it to relax its ceaseless thinking.
When the mind wanders, on the next breath, come back to the breath. As Tara Brach encourages us when our mind wanders, the important thing is your attitude. Be grateful when you notice you’ve gone off track…and celebrate arriving again.
Attributions
Frontiers in Psychology article A mind you can count on: validating breath counting as a behavioral measure of mindfulness.
by Montaia