Breath counting

For the mind · 10 min · level: easy

Ten minutes of attention to the out-breath: count from one to ten and start again. Attention training, not relaxation.

What it gives

• Training attention
• Less tension by midday
• A footing before a hard task

Steps

1. Posture30 s

   Sit with a straight back, hands on your knees, eyes closed or lowered. A few ordinary breaths.

2. Counting the out-breaths8.5 min

   On each out-breath count silently: one, two… up to ten — then start from one again. Lost count or drifted into thoughts — start from one, without reproach.

3. Completion1 min

   Let the counting go. Sit with ordinary breathing, notice how the body and the head feel, and open your eyes.

Caution

Attention will wander — that is normal and is the exercise itself. Noticed it drifted — come back to one.