Who Said Meditating Every Day is Difficult?

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Have you been putting off your dream of meditating every day because you don't have the time to sit still, or can't keep your mind focused? You may be missing a great opportunity to improve your mind, body, and relationships. You can practice 'Counting breaths meditation' while engaged in your daily activities, night and day. Let us first put aside a myth that prevents people from attempting meditation.

My mind wanders. How can I meditate? 

It isn't necessary to focus 100% of the time to benefit from meditation. You will train your wandering mind in 'focusing on your breathing', which is an ever-changing process. Your mind will gradually develop the habit of focusing on what is happening right now. It will focus less on the past experiences.  

When you begin, your mind may focus for 5% of the time and wander 95%. With daily practice of this meditation, your focus increases to say, 10%. Even with this small improvement, you will feel calmer. As you continue practicing the meditation, your focus will improve. You will be able to free your mind from stressful thoughts.

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Interesting! Tell me how to meditate.

It is as easy as One ....Two....Three.

1) (a) Feel the naturally occurring slightly cool sensation inside the nose every time you inhale. While exhaling, say the number 'one' silently, in a longish manner, like 'Oooooooone', starting from the beginning of exhalation to its end. 

(b) While inhaling next, feel the coolness. While exhaling, say ‘Twoooooo’. 

(c) Feel the coolness while inhaling. While exhaling, say 'Threeeee'. 

Repeat the same pattern, as long as you like, starting again from 'Oooooooone'.

2) A while after starting to meditate, a random thought may distract you. Recognizing the distractions is a milestone in meditation.    

3) Every time you get distracted, quietly resume 'counting breaths' from 'Oooooooone'. Let the breathing happen naturally without your effort. Follow the breaths, slow or fast, deep or shallow, like watching the waves in the ocean. This meditation has no rules. 

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Sounds easy.But I don't have free time!

You don't need free time for this meditation. You can 'count your breaths' lying in bed to fall asleep, when sleep is disturbed, and as soon as you wake up in the morning, until you get off the bed. 

Counting your breaths every night and morning will calm your mind and lower your stress. 

If I meditate at bedtime, I will fall asleep

That would be perfect! It proves that this meditation calms the mind and relaxes the body. You will quickly experience the benefits: falling asleep easily, having fewer interruptions, getting back without difficulty, and feeling calmer. 

You will love 'Sleeping meditation'. 

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Then what?

Focus on the cool sensation inside the nose or count your breaths in the daytime, using the natural opportunities.  

Stoplight meditation

Keep your yes on the red light and practice this meditation till it turns green instead of watching the traffic.

Routine meditation

Practice the meditation when waiting in line, doing routine chores, walking, feeling anxious, stressed, or angry, to calm your wandering mind. 

How will this meditation help me? 

Your sleep will certainly improve. 

Your body will relax. 

Your focus will improve. 

You will be able to listen to people and respond thoughtfully.

Your stress will be lower. 

In a few months, you could become stress-proof!

Sounds good! Let me try 'counting breaths meditation' at bedtime!

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My discovery of this meditation

Guided by my destiny, I stumbled upon ‘Meditation on breathing' in a small book in 1996. It was "Art of Living - Vipassana meditation as taught by S.N. Goenka" written by  William Hart. In that book, there was a chapter on 'focusing on breathing'. But there were no guidelines for a beginner like me.

I tried it on waking up in the morning, while still lying on the bed. I liked its impact and got hooked. I adapted 'meditation on breathing' to suit my busy lifestyle at that time.

I added the 'counting breaths' feature found online. Then I modified the counting pattern based on feedback from practitioners.

I introduced using the fingers as a substitute for the rosary to enhance the impact.

'Counting breaths meditation' helped me come out of crippling stress in a few weeks. In a few years, it transformed my mind, body, and relationships. But for this meditation, combined with a healthy lifestyle, I might have died in my sixties. Now I am in my early eighties. 

'Counting breaths meditation', as presented on this Website, is for busy people of all ages. 

Click for a one-page handout in PDF

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Related pages

Meditation on Breathing