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Start Here · Day 3

Counting

Count breaths from one to ten, and name thinking when the mind wanders.

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  1. Welcome to day three. Today you will count the breath, and practice noticing when the mind wanders off.
  2. Settle into a position you can hold for a few minutes. Sitting, standing or lying down.
  3. Close your eyes, or let them rest on a spot in front of you.
  4. Take a slow breath in through your nose.
  5. And let it go through your mouth.
  6. Now let the breath move at its own pace. You do not need to slow it down or make it deeper.
  7. Here is the method. Count each breath out. One on the first, two on the next, up to ten.
  8. When you reach ten, start again at one.
  9. At some point you will notice you are thinking instead of counting. When that happens, say the word thinking quietly to yourself.
  10. Then start again at one. Losing count is part of the exercise, not a failure.
  11. Let's begin. Breathe in, and on the out breath, count one.
  12. Keep going, one count for each breath out.
  13. If you lost count, or went past ten without noticing, that is very common. Just begin again at one.
  14. When a thought pulls you away, name it. Thinking. Then back to one.
  15. Notice whether the counting feels easy or takes effort. Either is fine. Keep counting.
  16. Keep going. Thinking, back to one, as often as you need.
  17. Now let the counting go. Just feel the breath for a few moments, without numbers.
  18. Notice how your body feels right now, sitting, standing or lying here.
  19. Take one deeper breath in.
  20. And let it out slowly.
  21. Open your eyes if they were closed. Stretch a little if you like.
  22. That is day three. Counting and naming are tools you can use any time your mind feels busy. See you tomorrow.