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Breath counting is a meditation technique that is simple to learn but can be surprisingly powerful in its effects on the mind and body. Rooted in Zen practice, it has been a staple in various forms of meditation due to its ability to foster concentration, mindfulness, and a serene state of being. This article explores the nuances of the breath counting technique, its benefits, the science behind it, and how it can be incorporated into a daily routine.
The Essence of Breath Counting
At its core, breath counting is a form of focused attention meditation where you count your breaths consecutively. The practice typically involves counting each exhale until you reach a certain number, and then starting again from one. This simplicity makes it accessible to beginners but also allows depth for experienced practitioners to cultivate deeper states of meditation.
How to Practice Breath Counting
Practicing breath counting is straightforward:
1. Find a Quiet Place
Choose a comfortable and quiet space where you can sit undisturbed.
2. Assume a Comfortable Position
Sit in a comfortable position, maintaining a posture that is alert yet relaxed.
3. Begin with a Few Deep Breaths
Take a few deep breaths to settle into the space and prepare your mind.
4. Start Counting
Gently close your eyes and begin to count each exhale, starting at one and continuing to ten. After reaching ten, start the count again at one.
5. Return When Distracted
If you notice your mind has wandered or you’ve lost count, simply return to one and begin again without judgment.
"The breath is the bridge which connects life to consciousness, which unites your body to your thoughts."
"The breath is the current connecting body and mind... it is the current of life."
Historical and Cultural Context
Breath counting has its roots in Zen Buddhism, where it’s often referred to as “susokukan,” meaning “numbering the breath.” Zen monks have used this technique for centuries as a method to train the mind to achieve “mushin,” a state of no-mindedness or full presence in the moment. It is also integral to other mindfulness practices, reflecting the words of Thich Nhat Hanh, a renowned Zen Master who said, “The breath is the bridge which connects life to consciousness, which unites your body to your thoughts.”
Benefits of Breath Counting
The practice of breath counting offers several benefits that have been recognized both by long-standing tradition and modern science:
Stress Reduction
Enhanced Focus
Emotional Regulation
Mindfulness
The Science Behind Breath Counting
Incorporating Breath Counting into Daily Life
The beauty of breath counting is that it can be practiced almost anywhere—at home, during a break at work, or even on public transportation. It’s advisable to start with just a few minutes a day, gradually increasing the time as you become more comfortable with the practice. The key is consistency, aiming to integrate it into your daily routine.
Challenges and Misconceptions
While breath counting may seem easy, it is common for beginners to encounter challenges such as mind wandering or falling into automatic counting disconnected from the breath. It’s important to approach the practice with patience and understanding that it is a skill that improves over time.
Testimonials and Endorsements
Conclusion
Breath counting is a timeless meditation practice that can act as a gateway to deeper mindfulness and enhanced mental clarity. It exemplifies the principle that profound changes can arise from simple practices. As the Dalai Lama has expressed, “Calm mind brings inner strength and self-confidence, so that’s very important for good health.” Breath counting can be a stepping-stone towards achieving such a serene state of mind.
Breath Counting Book Recommendations
Here is a collection of the best books on the market related to breath counting:
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Your Thoughts about Breath Counting
It’s highly recommended that you jot down any ideas or reflections that come to mind regarding breath counting, including related behaviours, emotions, situations, or other associations you may make. This way, you can refer back to them on your Dashboard or Reflect pop-ups, compare them with your current behaviours, and make any necessary adjustments to keep evolving. Learn more about this feature and how it can benefit you.
References
- Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566-571.
- Zeidan, F., Johnson, S. K., Diamond, B. J., et al. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition, 19(2), 597-605.
- Goleman, D., & Davidson, R. J. (2017). The Science of Meditation: How to Change Your Brain, Mind and Body. Penguin Books.
- Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156.
- Kjaer, T. W., Bertelsen, C., Piccini, P., Brooks, D., Alving, J., & Lou, H. C. (2002). Increased dopamine tone during meditation-induced change of consciousness. Cognitive Brain Research, 13(2), 255-259.
- Cahn, B. R., & Polich, J. (2006). Meditation states and traits: EEG, ERP, and neuroimaging studies. Psychological Bulletin, 132(2), 180-211.
- Kabat-Zinn, J. (1994). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Hyperion.
