Join Scott Shute for an in-depth discussion in this video Counting breaths: 1 to 10 technique, part of Mindful Meditations for Work and Life.
- [Instructor] I'd invite you to find a comfortable … and alert position. … And go ahead and exhale completely. … We're going to count our breaths, … and the way it works is as you're breathing in, … you can say to yourself, breathing in one, … and as you exhale, you can say to yourself, … breathing out one. … And then it continues. … Breathing in two. … Breathing out two. … Or you could simply say in three. … Out three. … In four. … Out four. … And just continue at your own pace, … counting from one to 10. … When you get to 10, you can go nine … and back down to one. … When you get to one, you can continue … back to two, and back up to 10 again. … And if you get lost in you're counting it's okay, … just return back to one. … We want to be free of our thoughts, … so we just use our breathing, … we use our counting. … Maintaining our focus on these two things, … on the breath itself, the sensations of the breath, … but also on the number. … Observing our breath go in. … Observing our breath go out. …
- Adapting your posture and body language
- Breathing exercises
- Arrival practice
- Body scanning
- Loving kindness
- Sound-based exercise
- Keeping your meditation practice going
Skill Level Intermediate
1. Laying the Groundwork for Success with Meditation
2. Three Breaths
Three breaths practice1m 55s
Arrival practice4m 38s
4. Counting Breaths
5. Deep Breathing
7. Body Scan
Body scan practice14m 26s
9. Sound-Based Exercise: Singing Hu
10. Making It Stick
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