Breathing for focus.
The one is less about control and more about mindfulness.
Let’s explore two breath-counting meditations that can help you to cultivate a sense of presence, focus, and calm.
The first, a 10-count meditation.
Set a timer for 5-10 minutes.
In a comfortable seated position, or laying down, begin by first just noticing your breath.
From there, slowly begin to count each breath up to 10. For example: Inhale 1, Exhale 1, Inhale 2, Exhale 2, Inhale 3, Exhale 3, and so on… The breath doesn’t need to follow any specific pattern, just let it flow and count each breath up to 10.
If you get distracted or lose track of your count, laugh it off, gently guide your attention back to your breath, and begin again with one. If you get to 10 breaths, start over again with one.
The second, which is a little less of a destination and more of a journey, the 2-1 Breath Meditation.
Set a timer for 5-10 minutes.
In a comfortable seated position, or laying down, begin by first just noticing your breath.
From there, slowly begin to note each inhale as “2” and each exhale as “1.” Keep in mind that this isn’t a tempo, it’s just a noting technique — every time you inhale think “two” and every time you exhale think “one.”
Once again, if you get distracted, laugh it off, recognize it as part of the process, and gently guide your attention back to your breath, counting 2, 1, 2, 1…
Focus and presence are skills that can be strengthened. Just like lifting weights to strengthen your muscles, every time you get distracted and practice bringing your attention back to the now, you strengthen your ability to focus.