Counting Meditation
Script:
This meditation will likely take anywhere from 3 to 8 minutes depending on the length of your breaths. Counting the breath is a great "object" to focus on when you're first developing the discipline to sit. This meditation may also help to relieve minor anxiety and help you fall asleep at night. Here's how you do it:
1. Find a comfortable seat- you can sit up tall in a chair, sit against the wall, or sit on enough blankets so that with your legs crossed, your hips are slightly higher than your knees. This allows the hip flexors to relax so that your body isn't distracted while you're meditating. Another option is to meditate in a reclined position- either lying in bed or set up in your favorite restorative pose. If you happen to fall asleep, it just means that you need to sleep more than you need to meditate!
2. Use the first minute to get situated and comfortable, the same way you would take time to get comfortable in a chair or couch. Bring your attention to your breathing, making each breath a little longer and smoother.
3. Inhale deeply and on your next exhale, count the number "50" in your mind. Inahle, "49," exhale "48" and so on. If you lose count, just pick up with the last number you remember. Exhales are even numbers.
4. When you get to the number "20," just count your exhales.
5. When you are finished, stay quiet and still for a few moments, observing the effects of your meditation.
This meditation will likely take anywhere from 3 to 8 minutes depending on the length of your breaths. Counting the breath is a great "object" to focus on when you're first developing the discipline to sit. This meditation may also help to relieve minor anxiety and help you fall asleep at night. Here's how you do it:
1. Find a comfortable seat- you can sit up tall in a chair, sit against the wall, or sit on enough blankets so that with your legs crossed, your hips are slightly higher than your knees. This allows the hip flexors to relax so that your body isn't distracted while you're meditating. Another option is to meditate in a reclined position- either lying in bed or set up in your favorite restorative pose. If you happen to fall asleep, it just means that you need to sleep more than you need to meditate!
2. Use the first minute to get situated and comfortable, the same way you would take time to get comfortable in a chair or couch. Bring your attention to your breathing, making each breath a little longer and smoother.
3. Inhale deeply and on your next exhale, count the number "50" in your mind. Inahle, "49," exhale "48" and so on. If you lose count, just pick up with the last number you remember. Exhales are even numbers.
4. When you get to the number "20," just count your exhales.
5. When you are finished, stay quiet and still for a few moments, observing the effects of your meditation.
