In our busy world, we sometimes take the miracle of breath for granted. Breath brings life, and it unifies mind and body. Practice counting your breaths to count your way to peace.
In this meditation, you’ll discover that simply focusing on your breathing can lead you to a place of deep peace that is always within you.
When to Use This Technique
Use this meditation anytime you want to experience peace. We suggest that you begin practicing in a place with minimal distractions.
As you become more adept at this meditation, you’ll find that it’s useful in any situation when you want to reduce stress. For example, have you found yourself holding your breath when you feel stressed? By becoming aware of this, you can start breathing again, and this will reduce your stress. Then by focusing on the quality of the breathing, you can further reduce your stress.
Why it Works
Though breathing is an involuntary function, our awareness of our breathing can significantly affect its quality.
Counting your breaths will bring your focus to your breath instead of on any thoughts or feelings that are affecting your breathing.
The Technique
- Sit in a comfortable position and take a moment to relax. Rest your hands on your lap and place your feet flat on the floor.
- Look downward and close your eyes. This helps reduce visual distractions and slows your brain waves.
- Allow yourself to breathe normally. If you can, breathe through your nose. You can breathe through your mouth if nose breathing is uncomfortable.
- As you inhale, place your attention on your breath. Feel the sensations at the tip of your nose.
- As you exhale, follow the breath as it leaves your body. Feel the sensations at the tip of your nose.
- Continue to breathe in this manner. Don’t try to influence your breathing, but ideally, you’ll breathe quietly and slowly although the depth and rhythm may vary.
- When you’re comfortable, start counting your exhalations.
On an exhale, say “one” to yourself, and on the second exhalation say “two,” and so on up to five. Then begin a new cycle, again counting “one” on the exhalation. You’ll know that you’ve become distracted if you go past five.
- If thoughts, emotions, or sensations arise, let them be. Simply return your focus to your breath and continue counting.
- As you become more relaxed, try switching your attention from your breathing to noticing the quiet stillness. As you practicing paying attention to the stillness, your mind may become quiet on its own.
If this happens, stay with the silence until thoughts return, and then once again bring your focus back to breathing.
If you don’t experience this space, don’t worry. Just continue to breathe and count.
- The stillness between thoughts is the mind becoming centered.
Enjoy the feeling of this space, but don’t be concerned if you lose awareness of it.
This space is a natural aspect of your mind. You become aware of it most easily when you allow yourself to be aware of the silence.
- You cannot gain this space; nor can you lose it. Awareness of this space comes to you when you cease effort.
- This space does not come and go; it is your thoughts that come and go. This space is always with you. It is your place of peace.
If you would like to try other breath work check out our Breathing Meditations category
What We Learned Today
Focusing on your breath can lead to an awareness of the quiet space in your mind. This is where you can experience true peace.
A Question that Sometimes Comes Up Is
I was unable to find the silent space you described. Please offer suggestions.
The easiest way to find this silent space is not to look for it. Let go of any expectations.
The purpose of this meditation is to focus on your breathing by counting your breaths. Simply continue to breathe and count in cycles of five without any expectation. With practice, you’ll find the quiet stillness in your mind.
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