Therapist Blog - SUSAN MARTINEZ, MA, LMFT-S, PMH-C

Counting Meditation

12/19/2018

Full Counting Meditation: 4 minutes including almost 2 minutes of silent counting of breathes.

full_counting_meditation.m4a
File Size:	766 kb
File Type:	m4a

A counting meditation is a classic and simple way to meditate.

Sit in a comfortable position.
Close your eyes or gaze at a neutral object.
Breathe normally.
Count as you breathe in and then release the breathe.
Count 10 breathes and then start over at 1 again for as long as you wish or for a set amount of time. Thoughts will come, notice them, let them go, and return to noticing and counting breathes.
Open the file above for my guided counting meditation. Often it is easier to meditate with a guide, especially if you are new to meditation.

Benefits of Meditation

Increases immune function
Decreases pain
Decreases inflammation
Decreases anxiety
Decreases stress
Enhances ability to tolerate distress
Enhances self control
Increases grey matter in brain
Increases brain volume in areas related to emotional regulation, positive emotions, and self control
Increases cortical thickness in attentional areas of brain
Increases focus and attention

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