Pyotr

Liverpool, United Kingdom

Ground yourself in the present by counting each exhale and gently returning to the breath when your mind wanders.

English

This 10-minute meditation introduces the foundational Zen practice of breath counting. You'll be guided to count each out-breath, from one to ten, as a gentle way to settle the mind and develop focus. Designed specifically for beginners, this practice includes a short introduction, a guided rhythm to follow, a midway check-in, and a soft closing — all set to calming background music. It’s a simple and effective way to begin or refresh your meditation journey.

Breath Counting: A Zen Practice For Beginners

Thank you for being here. We'll start with a few words about the practice to help you settle in and then move into the guided meditation. Breath counting is one of the most time-honored forms of meditation. It is simple, accessible and deeply grounding. Rooted in ancient contemplative traditions, particularly in Zen Buddhism, this practice offers a powerful way to focus the mind without struggle. Rather than trying to stop thinking, breath counting gives the mind a task, a quiet, steady one that keeps it gently anchored in the present moment. By softly counting the breath, we allow the mind to rest, without trying to suppress or force it into silence. We are working with the mind, not against it. In this meditation, we count only on the out-breath, just as the out-breath begins. This is important. That subtle shift at the start of the exhale is often where the mind slips into planning, remembering, or drifting away. By placing the count here, right at that turning point, we support the mind in staying present. We offer it something to return to. This practice isn't about staying perfectly focused. Minds wander. That's their nature. The real practice lies in noticing when we have drifted, and gently beginning again. Returning to the breath and the count, without judgment, again and again. That simple act of returning is the meditation. Let's begin our practice now. Begin by finding a comfortable seated position. Let the spine be upright, without stiffness. Allow the shoulders to soften. Rest the hands on your lap. If you feel comfortable, gently close your eyes. Otherwise, lower your gaze and soften your focus. Take a few moments to settle. Feel the weight of your body. Notice the contact points. The feet on the floor, legs on the chair, the support beneath you. Allow the jaw to relax. Let the muscles of the face soften. Breathe naturally. Now, begin to bring attention to the breath. Don't change it. Simply observe. Feel the in-breath as it arrives. The expansion, the intake, the energy of it. Then feel the breath as it begins to leave the body. This is where you count. As the out-breath begins, silently say to yourself, one. Let the breath finish naturally. As the next exhale begins, count two. Continue in this way, counting only as the out-breath begins, until you reach ten. When you reach ten, return to one, and begin again. If the mind wanders, and it will, that's not a mistake. That's the practice. As soon as you notice that your attention has drifted, gently come back. Return to the breath. Return to one. And start the count again. There is no need for irritation or judgment. Just begin again, with quiet patience. Stay with this cycle for some time, resting your awareness in its simplicity. I will now leave you to practice with no guidance for a few moments. Just checking in now. If your mind has wandered, that's completely natural. You haven't done anything wrong. Notice where your attention has been. Has it stayed close to the breath on the count? Or has it drifted into thoughts, stories, sensations? Whatever you find, let it be okay. You're not trying to achieve perfection. You're practicing awareness. When you're ready, gently return to the breath. On the next out-breath, begin again at one. I will rejoin you shortly to conclude the meditation. As you near the end of your sitting, gently let go of the counting. Release the numbers. Allow the breath to flow naturally, without any task or label. Simply rest. Sit in quiet presence, aware of the breath, the body, the space around you. When you feel ready, deepen your breath slightly. Begin to move your fingers and toes. Perhaps roll the shoulders, or stretch in a way that feels good. When it feels natural, allow the eyes to open, or lift your gaze gently. Take your time. There's no rush. Allow any sense of calm or clarity to accompany you into whatever comes next. Thank you for your practice with me today.