Date: 03/15/2025 03/16/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Sitting Meditation
Correct Meditation Posture: Seven Classical Sitting Methods
Breath counting is a simple yet powerful meditation method. By counting breaths, practitioners stabilize attention, reduce distractions, and guide the mind into clarity.
1. Core Purpose: Anchoring the Mind on the Breath
1.Using numbers to stabilize attention
Numbers act as mental anchors, reducing intrusive thoughts.
2.Bringing the mind back from wandering
Breath combined with counting keeps awareness grounded.
3.Training focus and mindfulness
Consistent practice strengthens concentration and mental clarity.
2. Basic Technique: Start With One Full Breath
1.Count one complete inhalation and exhalation as “1”
The mind silently notes “1” after a full breath.
2.Count up to ten and restart
After reaching “10,” return to “1” to maintain rhythm.
3.Count silently without vocalization
Let the numbers follow the breath naturally.
3. Three Counting Methods: Choose What Fits You
1.Counting exhalations
Ideal for those whose minds wander easily.
2.Counting inhalations
Helpful for developing sharper awareness.
3.Counting full breaths
The most common and balanced approach.
4. Proper Attitude: Natural, Relaxed, Unforced
1.Count slowly and gently
Rushed counting leads to scattered attention.
2.Do not worry about forgetting the number
Simply restart from “1” without frustration.
3.Do not control the breath
Natural breathing is more effective than forcing long breaths.
5. Common Mistakes: Avoid Strain and Anxiety
1.Excessive effort
The more forceful the focus, the more unstable the mind becomes.
2.Mismatched breath and numbers
If confused, restart calmly.
3.Focusing on numbers instead of breath
Remember: breath is primary, numbers are only supportive.
6. Making Breath Counting More Stable
1.Start with short sessions
Even five minutes is beneficial at the beginning.
2.Focus on the sensation of breath
Such as the airflow at the nostrils, which helps steady awareness.
3.Breath becomes finer as practice deepens
Fine breathing reflects mental calmness; do not force it.
Conclusion
Breath counting is simple but profoundly effective.
It quiets wandering thoughts, strengthens mindfulness, and lays the foundation for deeper meditation.
Through gentle counting and natural breathing, the mind becomes clear, stable, and ready for further practice.
