Breath Counting Meditation To Calm The Mind:

Breath counting meditation is a simple method of concentrating on the breath to bring you calm and relaxation.

For this exercise, sit with your feet on the ground, your back and waist supported by a flat, and your spine straight. If you want to do the work cross-legged or in the lotus position of yoga, choose to sit on a cushion or pillow. By paying attention to these, you will prevent problems that may arise because the spine is not supported in the appropriate position in the long term.

Sit with your spine straight. The head is upright, the chin is bent slightly downwards, so that the vertebrae are in a straight line. The hands are held on the thighs with the palms facing either downwards or upwards as desired. Now focus your attention on your breathing. Try to breathe comfortably, naturally and slowly. Inhale from the lowest part of your lungs and expand your lungs as you inhale and contract them as small as possible as you exhale. If your ribs are moving more than your stomach during breathing, it is related that you are not comfortable enough yet and you cannot breathe deeply.

Try to do this by using your diaphragm instead of inflating your stomach. Ventilating your lungs by breathing deeply is something you need most for your overall health. Breathe for a minute or two in a comfortable position. When you are ready, you can move on to the next part of the meditation.

Once you have a certain breathing rhythm, you can start counting. Begin counting backwards from the number 10, accepting each breath as one. When you finish counting from 10 to 1, start again from 10. If you don't remember what number you have left, start again at 10. When you finish this counting process from 10 to 1 3 times (30 times in total) without losing your attention, you will complete the exercise.

Those who have never meditated before may experience confusion at first and have trouble remembering which number they are in. Don't dwell on it. Remember that you need time and practice to be able to study better.

The key to this work is to “catch yourself”. When the mind starts to move away from work, what needs to be done is to realize this and direct attention back to the breath. The practice to be mindful of in this most practiced version of the counting meditations is to wait for irrelevant thoughts to come to mind during the breaths, then simply watch and let them dissipate without giving them power. If involuntary thoughts do not easily dissipate from our perception, it is necessary to focus the thought on breathing again.

When your mindset realizes that you are serious and willing to concentrate on only one subject, it will stop sending you thoughts about other subjects, and you will be able to get into the mood of meditation in a short time.

Allocate 20 minutes a day to this work until you are able to comfortably perform this work. This 20-minute time will allow you to increase your concentration, begin to improve your physical health, and your thinking system will start to work more efficiently.

When you can apply this work more comfortably, you will begin to transition from normal consciousness to meditative consciousness. During this transition, you begin to observe that your breathing slows down and the time between breathing becomes longer. Sometimes your eyes may tear a little, yawning may begin, and slight itching of your nose, face and ears may occur. This is a normal condition that develops when the parasympathetic nerves located in the abdominal region surrounding the diaphragm and the vagus nerve on the trachea are suppressed.

When you finish your meditation, you will feel deepened, relaxed, your senses clearer, calmer and happier, as if you had just woken up from the most comfortable sleep of your life.

People often describe their meditation experiences in general terms, because it is difficult to describe them in a precise language. It is best to experience it yourself.

This technique is one of the effective ways to start a meditation session, once experienced enough, a moderate meditation session can be reached in a short time by simply counting down from 10 times. Once this is learned, every different technique will become easier to do.

Breath Meditation 

Breath meditation focused breathing exercises are an easy way to try mindfulness meditation. Three-part breathing helps you feel more grounded, it is a form of breathing meditation. You can also take rhythmic breathing.

Psychological stress has a devastating effect on health. Studies show that people with heart disease get worse over time if they don't control stress, and stress is associated with a higher risk of cancer. Stress is strongly associated with poor memory and more aches and pains. But reducing stress helps you sleep better and control high blood pressure.

How to Do Breath Meditation?

Begin in a comfortable position such as the Supine Angle or corpse pose. Another option is to keep your feet flat on the floor, hip-distance apart, as if you're entering the bridge stance . Let your spine lie on the floor.

• Place your hands next to your torso and allow your shoulders to relax away from your ears. If you want to feel your breath rise and fall, you can place one hand on your chest and the other on your stomach.
• Start adjusting your breathing.
• Relax your mouth, allow your face to soften, and exhale all your breath with an open mouth.
• Inhale and exhale slowly through your nose and as you inhale feel your stomach, rib cage and chest expand and as you exhale, release like the gentle waves of the ocean.
• Be careful not to clench your jaw. Carrying tension is very common.
• Relax your jaw and let it open a little. Gently rest your tongue behind your lower teeth. Imagine the roof of your mouth as a large dome. Feel your temples relax on both sides.
• Keep breathing. If you get distracted by any thoughts, let them come and go. Bring your mind back to the feeling of your breath flowing in and out of your body.
• Count your breath from 1 to 10: together, one out, two, two, etc. If you get distracted, restart the count from 1. Don't bother to follow.
• If you feel restless or distracted, use your breath to breathe out louder.
• Let your voice fill the room and continue to gently bring your mind back to the sound of your breath.
• If you prefer to use an affirmation rather than counting, try saying to yourself with each breath, “I breathe in joy and peace, I breathe out suffering and negative energy.”
• Hold your breath for 5 to 15 minutes. If you're a beginner, try 1 to 3 minutes first and work up to 5 minutes. Don't compete with yourself. When you feel comfortable for 5 minutes, do it for 10 minutes.