Meditation

Breath counting

Breath counting is a foundational meditation technique used to stabilize focus, quiet a busy mind, and anchor your awareness in the present moment.

How to practice

1. Find your posture. Sit upright and comfortably in a chair with your feet flat on the floor, or cross-legged on a cushion. Relax your shoulders, jaw, and belly, and gently close your eyes or keep a soft, unfocused gaze downward.
2. Settle into the breath. Take a couple of deep, natural breaths to transition. Notice the physical sensation of the air moving in and out—at your nose, throat, or the rise and fall of your abdomen. Let your breathing happen naturally without forcing it.
3. Add the count (1 to 10).
   • As you exhale (or inhale, depending on your preference), silently label the breath with a number in your mind.
   • For example: breathe in, breathe out—count “one.” Inhale, exhale—count “two,” continuing all the way up to “ten.”
   • Once you reach ten, simply restart the cycle back at “one.”
4. Handle distractions without judgment. If your mind wanders, a random thought pops up, or you lose track of which number you are on, do not get frustrated. Treat it as a natural part of the exercise, gently return your focus to the breath, and reset the count back to “one.”
5. Time. Try to lengthen the amount of time you can sit. Start with 5 to 10 minutes, and slowly build additional minutes each week.