There are so many different ways to meditate. It can be overwhelming trying to find something that works for you. When my mind is particularly chatty, I like to do breathing meditations where I count my inhalations and exhalations. I learned a version of the following meditation in my yoga teacher training program. I have found this idea to be a wonderful way to calm my mind, deepen my breath, and come into my body when I’m feeling less able to focus.
The version I learned is as follows:
- Sit comfortably.
- Start paying attention to the breath
- After a few breaths, tune in to the inhalation and count until the body wants to exhale.
- At the last number, retain the breath for a moment, feeling the fullness in the body.
- Then begin counting through the exhalation, and pause at the end to feel the sensation.
- Breathe in again and continue the counting meditation, trying not to worry about how long you’re inhaling and exhaling.
- Try to go with the flow, and change the numbers, not the breath.
Some days, my body likes shorter counts, and some days, it prefers longer counts. Either way, it’s all good!
Today’s Opportunity for Mindfulness: Try one of these short breathing meditations and see how they feel!