Counting The Breath Meditation
Автор: JustJhoom
Загружено: 2014-12-24
Просмотров: 5270
Описание:
This wonderful technique called Counting the Breath - allows you to use counting as an anchor on which to focus on when you start meditating.
Find a comfortable position whether seated on a chair or on the floor.
• Closing your eyes if you feel comfortable to do so. Just sitting with that for a moment.
• Now bringing your attention to your breath. Exhaling and inhaling through your nose in your own time.
• Feeling the different sensations as you breathe in and out – the breath on your upper lip, the rise and fall of your chest and stomach.
• Now, begin to mentally count your breath…In breath – 1, out breath – 2, in breath – 3, out breath – 4 and so on until you reach 10. Then go back to counting from one.
• Keeping your attention on your breath.
• If you find your mind wandering, do not worry. Acknowledging that your mind has wandered, but not judging yourself. Being kind to yourself. Gently bringing your mind back to your breathing – and carry on.
• Whatever you are feeling – calm, angry, frustrated – just letting it happen. Acknowledging your feelings – allowing them to be.
• Continue this for around 10 minutes – longer if you wish.
• And then, gently opening your eyes.
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