Please try it – you’ll love it!
Now that you have picked a breathing tempo, you can either continuously count to 100 and beyond, or just count in sets of 10. This is why I use the [4-In,6-out] variation, because it makes counting easier. After I complete one interval of 10s, I'll start the next interval with the next consecutive number. So 2nd interval will be counted as 2-2-3-4. 3rd interval is 3-2-3-4, etc. Then after the 10th interval I go back to 1 and remember the position in my head. I usually keep track of 2 numbers, the first one is the interval I am on and the 2nd number is how many sets of 10 intervals I have completed. If I am counting to 12 minutes, it takes 720s or [2-7] as I picture it my head. The 2 representing which interval # I am on and the 7 represents how many sets of 10 intervals I have completed.
So this technique is my own personal variation of a counting meditation technique I read in the book 'You are not you're Brain.' The difficult part with this technique, is that when your mind wanders, you can easily lose your counting position. Or even when you go into a deeper meditation state you may just stop counting for a bit. This is all natural, so continue counting and still use a clock or timer if your counting begins to lag. This will let you know when your completion time is.
Counting meditation can also be done anytime you have a couple of minutes. Perhaps waiting at the clinic, or when you feel a strong emotion of some kind. It might also help to practice meditating before engaging in undesirable habits too.
- How do you feel after meditation?
- How do you meditate well through illness or feeling pain? I find I struggle to breathe gently if I’m snuffling with a heavy cold and find it difficult to find peaceful calm in the face of persistent pain. Does anyone have strategies for meditating through these sort of challenges?
- Do you feel that meditation helps you?
- When do you find it easier to meditate: early in the day or to help wind down at night?
- How does one move from guided meditations to self directed meditation?
- How do I suppose to feel when meditate?
- How often do you recommend meditation?
- Best application to help me meditate?
- What part of meditation is your favorite?
- How do you motivate yourself to accomplish your habits when you’re busy?