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Focus · Day 2

Count to ten

Count breaths up to ten and back down to one, and start over whenever you lose count.

VoiceAI voices

Spinn Originals play softly under the voice and step back while it speaks. If a workout is playing its soundtrack, that carries on instead.

Read the words
  1. This is Focus, day two. Today you will give your mind a simple job, counting breaths.
  2. Sit upright and comfortable. Let your feet rest on the floor and your hands settle.
  3. Close your eyes, or keep a soft gaze on the floor in front of you.
  4. Take a slow breath in.
  5. And a long, easy breath out.
  6. Now let the breath settle into its own rhythm. Breathing normally is always fine.
  7. Here is the practice. Each time you breathe out, count one number silently.
  8. Count up from one to ten. Then count back down, from ten to one. Then start again.
  9. If you lose count, or find yourself at fourteen, just start again at one. That happens to everyone.
  10. Let us begin together. Breathe in, and as you breathe out, one.
  11. In, and out, two.
  12. In, and out, three.
  13. Now carry on by yourself, at your own pace.
  14. If the numbers start running on autopilot, slow down and feel the breath that goes with each one.
  15. Where are you now? Wherever it is, that is fine. Keep going, or start again at one.
  16. Notice the moment a thought takes over and the counting stops. Then pick the count back up, or begin again at one.
  17. There is no prize for reaching ten. The numbers are only a place to rest your attention.
  18. Check your shoulders and your jaw. Let them soften, then return to the count.
  19. Keep counting. Up to ten, and back down to one.
  20. If your mind is quieter now, you can let the numbers become softer, almost a whisper.
  21. Stay with the breath and the count.
  22. In a moment we will finish. Let the counting go.
  23. Notice how your attention feels now, without needing it to be any particular way.
  24. Take one deeper breath in.
  25. And out.
  26. Open your eyes if they were closed, and take in the room.
  27. That is day two. When your mind feels scattered later, a few counted breaths are always there to come back to.