One idea to add into your meditation toolbox is using a sound to begin your meditation. This cues your body and mind that you’re about to enter into a quiet space for yourself. You can use a small bell, tingshas (pictured here), or a singing bowl. You might also want to light a candle or even clear your space with sage.
Here’s how to practice the “counting your breaths” meditation:
Find a comfortable way to sit. Using a pillow or a meditation cushion or even a rolled up blanket to sit on is a good idea.
Close your eyes and bring your awareness to your breathing. After a few moments, being to count your breaths. One way I like to do this is to literally say internally, “Inhale one. Exhale one. Inhale two. Exhale two.” as I breathe. Count up to 10, then start over.
Go through this cycle of 10 a few times. When you’re done, notice how you feel. And then make any movements your body needs in this moment.
Here’s how it works:
You close your eyes and visualize the four corners of the room you’re in. Start at one corner and with your next inhale, imagine moving across the straight edge of the room with your breath. Then exhale into the next corner. Inhale and continue around the room, breathing in along the edge, then exhaling into the corner. Continue several more times.