Counting mode

The audio file is at (1). Step by step instructions are at (3).

Breathing in, feel the coolness inside the nose. Breathing out, silently say ‘one – one – one’.
Breathe in second time, feeling the coolness inside the nose. When breathing out, silently say ‘two – two – two’.
Breathe in third time. When breathing out, silently count ‘three – three – three’.

When you breathe out next time, restart counting from ‘one – one – one’.

Every time, count the breaths only up to three.

Continue practicing in sets of three breaths, as long as you like.

Every time your mind wanders and you lose track of the breaths, resume counting as above from ‘one – one – one’.

Why repeat the number being counted? See (2).

(1) Audio file
(2) Why repeat the number being counted?
(3) Step by step instructions

Parent page: How can I focus on breathing?

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