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 I wake my brain up enough in the morning to remind myself not to get back in bed?
- Is there a particular pattern for meditation?
- Do you feel that since you have begun meditating that you have increased irritability or have become more aware of your own negative emotions?
- There will be many thought that will went through while we meditating. Is that consider as fail for meditation?
- What should I do if I want to sleep every time I want to meditate?
Please try it – you’ll love it!
- How much time does it take to make meditation a habit?
- How do you meditate when you’re not in the spiritual mood and nothing feels connective?
- What is meditation definition?
- What are different ways of improving focus while I am studying? Can meditation help me in this?
- What does meditation mean?
- Can l meditate lying down?
- What does meditation do?
- Should I meditate in silence or with peaceful music?
- What are some of your difficulties with meditation and how do you cope with them/maintain focus?
- How to not get into sleep