Let’s talk about meditation. You’ve probably heard all about its benefits—reduced stress, better focus, inner peace, yada yada. But here’s the thing: actually doing it? That’s a whole other story. For years, I tried to meditate. I downloaded apps, followed guided sessions, and even sat cross-legged on a cushion like a wannabe Zen master. And you know what happened? My mind raced, my legs fell asleep, and I spent most of the time thinking about what I was going to eat for dinner.
I was ready to give up. Meditation just wasn’t for me, I thought. But then, I stumbled on one simple technique that changed everything. It was like flipping a switch. Suddenly, I wasn’t just meditating—I was meditating. Deeply, truly, and (dare I say it) effortlessly.
So, if you’ve ever felt like meditation is just not your thing, stick with me. I’m about to share the technique that finally worked for me. Think of this as your friendly, no-pressure guide to finding your meditation groove.
The Technique: Counting Your Breaths
That’s it. Counting your breaths. No fancy mantras, no complicated instructions, no expensive apps. Just you, your breath, and a little bit of counting.
Here’s how it works:
- Sit comfortably (or lie down, or stand—whatever works for you).
- Close your eyes and take a few deep breaths to settle in.
- Start counting each breath: 1 on the inhale, 2 on the exhale, 3 on the next inhale, and so on, up to 10.
- When you get to 10, start over at 1.
Example: Inhale (1), exhale (2), inhale (3), exhale (4), and so on, up to 10. If your mind wanders (and it will), just gently bring it back to the count.
Why This Works (When Nothing Else Did)
Here’s the thing: meditation isn’t about stopping your thoughts. It’s about giving your mind something simple to focus on so it doesn’t spiral into a to-do list or replay that awkward thing you said five years ago. Counting your breaths is the perfect anchor—it’s simple, repetitive, and just engaging enough to keep your mind from wandering too far.
Why It’s Great for Beginners:
- It’s easy to remember. No complicated instructions or Sanskrit words to memorize.
- It’s flexible. You can do it anywhere, anytime—no cushion or app required.
- It’s forgiving. If you lose count or get distracted, just start over. No judgment.
My “Aha!” Moment
I’ll never forget the first time I tried this technique. I was sitting on my couch, feeling stressed and overwhelmed. I decided to give meditation one last shot, and I started counting my breaths. At first, my mind was all over the place. Did I lock the door? What’s for dinner? Why is my dog staring at me like that? But every time I noticed my mind wandering, I gently brought it back to the count.
And then, something amazing happened. Around breath 7, I felt this wave of calm wash over me. My thoughts slowed down. My body relaxed. For the first time, I wasn’t just trying to meditate—I was actually meditating. It was like I’d discovered a secret door to a quieter, calmer version of myself. {4}
Tips for Making It Work
If you’re ready to give this technique a try, here are a few tips to help you get the most out of it:
- Start Small: Don’t worry about meditating for 20 minutes right away. Start with 2 or 3 minutes and work your way up.
- Be Kind to Yourself: Your mind will wander. That’s normal. When you notice it, just gently bring your focus back to the count.
- Find Your Spot: Choose a quiet, comfortable place where you won’t be interrupted. But if life gets in the way (kids, pets, noisy neighbors), don’t stress. You can meditate anywhere.
- Make It a Habit: Try to meditate at the same time every day—maybe first thing in the morning or right before bed. Consistency is key.
Why This Technique Is a Game-Changer
Here’s the thing: meditation doesn’t have to be complicated or intimidating. It’s not about achieving some perfect state of enlightenment. It’s about showing up, being present, and giving your mind a little break from the chaos.
Counting your breaths is the perfect entry point because it’s so simple. It doesn’t require any special skills or equipment. It’s just you and your breath, one count at a time. And the more you do it, the easier it gets.
Final Thoughts: Give It a Try
If you’ve ever felt like meditation just isn’t for you, I get it. I’ve been there. But before you give up, try counting your breaths. It might just be the thing that unlocks meditation for you, like it did for me.
Remember, meditation isn’t about being perfect. It’s about showing up, being kind to yourself, and giving your mind a little space to breathe. And who knows? You might just find that quiet, calm place you’ve been looking for.
Now go forth and count those breaths. You’ve got this. 😊