Watching and counting your breath
Watching and counting your breath is one of the simplest meditation exercises where you put your focus on your breath for few minutes. This activity will bring a new direction into your daily routine. You can do this exercise daily, preferably both mornings and evenings.
For how long
You can start with about 10-minute sessions and then gradually build on as you build your confidence
Steps to follow
1. Sit on a chair or sit cross-legged on a flat floor, whatever you prefer or whatever circumstances allow.
2. Try to straighten your back and relax.
3. You can put your hands on the arms of the chair or your knees depending on whether you are sitting in a chair or on a floor.
4. Breath through your nose normally, using your abdomen rather than your chest.
5. Begin counting your breath on each expiration. When you reach, ten, begin counting again.
6. Keep counting and focussing on your breath only even if you get thoughts. Let them go.
7. You can end your session after ten minutes.
Mindfulness has been a part of eastern culture including Buddhism, Hinduism and Islam for centuries. It is well documented in their traditional scriptures. These exercise can be found in most of the books or material on mindfulness. More recently Mindfulness has been found helpful in dealing with stress, anxiety, negative emotions, low mood, pain tolerance and insomnia. We will be regularly uploading various mindfulness exercises here. Keep checking this page regularly.