Sit comfortably and close your eyes . Take a deep breath in through your nose , allowing your lungs to expand fully . As you do this , count silently in your mind , starting with one . As you exhale slowly through your mouth , count two . Continue this pattern with each breath , counting up to ten . Each time you reach ten , return to one and start again .
If your mind begins to wander or you lose count , gently guide your focus back to your breath . In the counting as you breathe , try to notice the sensation of the air entering your nostrils , filling your lungs and then leaving your body . Feel the rise and fall of your chest or the way your stomach expands with each inhale .
The goal is to keep your awareness on the counting and the physical experience of breathing benefits . Improves focus the act of counting helps anchor your mind , reducing distractions and enhancing your ability to concentrate . Calms the mind by focusing on your breath and counting , you create a state of mental calmness and reduce racing thoughts .
Enhances breathing awareness this practice helps you become more conscious of your breathing patterns , promoting deeper and more mindful breathing . Reduces stress and anxiety . As your breathing slows down and becomes more intentional , it activates the body's relaxation response , reducing stress and anxiety levels .
This meditation is ideal for grounding yourself in the present moment , making it a great way to start or end your day with a sense of calm and centeredness .