3 min

7 min

21-Breaths Meditation

3 Min

Meditation

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William James Davies, DCMT

Psychotherapist & Mindfulness Teacher

This short meditation practice can be helpful at times when the mind is really active, agitated or restless. By engaging the mind in both following the breath in & out, and also counting each breath up to twenty-one, the mind is encouraged to become calmer and more focussed. However, our intention is merely to encourage the mind, not to force it, and so we are approaching the practice with a sense of non-striving, of allowing the mind to be as it is; if it is willing to settle, that’s fine, if not, that’s fine too – we simply notice it’s activity. If you become distracted and lose track of counting at any point, or if you reach twenty-one, simply begin again at one, and any time you wish to, simply let go of counting and observe the breath.

Meditation Channel

Mind Matters

William James Davies, DCMT

11.8k+

From the community

146 reflections

Travis

Counting meditations

Counting meditations are challenging for me because I tend to get impatient, and want to "zone out". If and when I make it to the desire number though, I will admit I find it a lot easier to keep my head in longer guided meditations. Maybe in the future I will use these as inductions into lengthier meditations.

Carrie

Counting breaths

I learned that this method of counting breaths is good for me...it helped me stay focused!

Heather

Take time..

I learned that even in meditation, I try to hurry through. 21 Breaths really helped me slow my mind and my practice.

David

Relaxing

Makes you realize how much you rush your body and the amount of control you don't have

Catherine

Healthy choices

Using three minutes to calm an overloaded nervous system instead of tackle 3 mins of tasks. That's all you can do!

Jennifer

Calm

This is a very very calming meditation. I have been very anxious today because I'm having a procedure tomorrow and this helped a lot.

Kimberly

21 breaths

It helped me calmed down. Counting make you focus on the breath

Josh

Thinking Ahead

I learned that often what makes us anxious is not what is going to happen, but what MIGHT happen. Pausing to mindfully breathe helps cage those thoughts of ,"might" and "could."

Hannah

I learned that the breath is really the ultimate source of relaxation and calm. Going back to it will always do at least something to help you calm down

Lisa

Calming

I really did observe the breath and the element of counting kept me focused. Not for the whole practice but it was progress for me.

Stormy

I feel more awake

When i started my meditation today, i felt tired and quiet drained. Afterwards i feel relaxed, more awake, and even in a better mood. I really enjoyed this meditation, focusing on counting my breaths really helped me to be more in the moment.

Shatha

Good morning

Rise and shine IAM BEAUTIFUL AND ATTRACTIVE IAM WORTHY OF LOVE AND ATTENTION IAM SUCCESSFUL IAM THE MASTER OF MY LIFE TODAY IS A GREAT DAY TO DAY SOMETHING WONDERFUL IS GOING TO HAPPEN TO ME I LOVE LIFE I LOVE MYSELF

Corinna

Focus on your breathing

The soul you are, the mind you carry, and the body that holds you will thank you.

Channing

Meditation

I just did my first meditation and it was great I feel relaxed and loose I feel great!!

Ashley yissel

First meditation.

I feel great, very relaxed && distracted. Those three minutes helped me reduce my stress.

Karl

21 X 21

1. Did I roll up the windows? 2. What should I prepare for dinner? 3. I have to go to the bank. 4. Do sneezing grasshoppers spoil a picnic? What? 1.

Kassidy

Just astonished 😳

It's amazing how the one practice I do outside is what my body is projecting at this very moment #THANKYOUAURA🖖🏽

RRF

Focus on the breath

Focus on the breath and detach from everything else for a few moments helps the roller coaster of my mind. Highly recommend counting the breaths. Helps some.

Megan

Detach

Focus on your breath and counting helps to clear the mind. When I need to reset, counting to 21 and really focusing on my breathing will help clear my mind.

Karyn

Counting

This was a very comfortable meditation that truly did allow me to focus in and not allow the outer world to creep in. I will be performing this mindfulness exercise more often - sometimes short, sweet and simple is the best way.

Rosa

21 breaths

Having control of your breathing is like having control of your life. If you lose count, it’s ok to start over 😉

Barbara

Counting

I learned that this is a good meditation for me, one that I will share with others.

Donna

Slowing down

I am learning to slow down and am hopeful that using meditation will help me do so.

Tammy

Counting breaths to aid the mind to settle

I found this to be a helpful technique since it helps trick your mind into complying. Since meditating I realize how hard it is to control your mind and thought. I am a work in progress.

Jane

21 breaths

Very helpful to focus on breath instead of monkey mind at start of my day.

Melissa

Awareness

I️ learned that I️ can commit more to my practice of quieting my mind. Also my intention for the day is to be aware of thoughts that pop up around what would make me most “Happy”.

Carolyn

First release

I learned that deep breathing helps me to put aside my worries and focus on me.

Matthew

Surprise

It took a surprisingly long time to reach twenty-one breaths when counting them!

Rik

Helping to focus

Counting my breaths and starting over if I got distracted was a great way to eventually help stop my mind wandering for a while. It gave me something to focus on.

Joyce

21 breaths

I can build on my breaths, from short to long, and focus on my breath, taking time away from the busy world and the to-do lists. Namaste

Steven

Multitasking Mind

I realized that I can keep focusing on my counting even if someone is speaking to me while I’m doing it. I think the idea of this meditation is good and helpful, however I found it difficult to concentrate for a couple of reasons. One being that I did not have enough time to count to 21 before the guide would speak again. The other problem was that there was this clicking sound whenever the person spoke which was very distracting.

Everett

Hedge

The store is closed but I have savings saved for years join me and bless me

Alexis

21 Breaths

I learned that sometimes I just need to take the time to focus on my breath. Oftentimes I get stressed and are unable to calm myself down, but if I just slow down and focus on my breath, it helps me relax my thoughts. It isn’t about rushing your breaths, or reaching a certain number of them. I just need to feel a connection between my mind and body, and a connection between myself and my breaths. And if I get distracted, I will regain my focus and start back at one, breathing not fast but long and steadily. 💖😺

DorDor

TrI like to read your comments. After

I finish meditation. They tend to be interesting, often helping me express what I feel when I lack the words. Thank you.

Alyssa

12/15/17

I learned that counting my breaths as they are (not forced) can help to settle my mind. It’s okay if my mind gets distracted, I can acknowledge that and then continue to focus it back on breathing. Great way to start my day!

David

21 breaths

I learned that the mind and body need to be on the same page, especially in the morning.

Taylor

Can’t Rush In

In this session I realized that I want to master the basic skills and work on clearing my mind regularly to make way for the deeper meditation sessions. This practice was exactly what I needed, even though I didn’t realize it at first.

Daynuh

Day 5

I learned that literally just sitting down and breathing is a meditation in itself. Just thinking about breathing is a meditation. This meditation let me know that even the simplest things can ease our minds and make us feel more peaceful and aware in a moment🦋

Luke

sit back, relax, enjoy

i can continue meditating after the guidance has finished. i learned to enjoy the moment of peace and tranquility. to observe my thoughts and let them go

Athena

Social anxiety

I realised that I just need to let go of any unhelpful thoughts (hard judgment of self and assumptions of others judgement of self) and you know, just say hi! I’m athena, nice to meet you!

Sophie

Counting breaths

This is a very useful meditation for settling the mind. I enjoyed it a lot!

Laura

I learned that breathing can help collect your thoughts

I learned that breathing calms what is stressing you the most

Julianna

Day 3 morning

I learned that taking these breaths in the morning helps me get ready for the day

Cynthia

Yes

It take a lot of redirecting just to focus for 21 Breaths and that my mind is not disciplined the way I’d like yet

Marisa

Day 20

I have learned that the most beneficial meditation for me is the ones where i focus on my breaths. At the beginning of this practice I had a headache and by the end my headache had gone away as i allowed myself to focus on something else.

Montana

How I feel in deep thought..

I learned that when you leave me to my own thoughts I often look for things I know aren’t real. I try to put myself in someone else’s reality in their brain

Sonja

Just let it be

Today is a day with an unsettled body and restless mind...counting while observing the ebb/flow of my breath was challenging but effective. No forcing, just letting everything be...

Katelyn

Thursday, January 25, 2018

This morning was shaky, kind of stressful towards the late afternoon, and the night ended quite peacefully. Just breathe. Patience is key.

Lucette

It is very easy to meditate after yoga!

That is I’ve proven this to myself, they go hand in hand and my practice is being effective

Carolina

Simple

I’ve learned that my best meditations happen simply, when I’m counting breaths, when I’m repeating a mantra, or when I’m simply listening to my breath. Meditation doesn’t have to be a struggle!

Mia

Breathing

Counting these breaths are like counting sheep and just relaxes everything

Alicia

I’ll remember this onr

Having a highly active and analytical mind can sometimes increase my stress level. This meditation is easy to remember and it gave my brain a break this morning which I needed.

Sydney

Breathing

Focusing on one thing does make your busy mind come to a state if peace.

Jennifer

Day 1

My mind wonders a lot due to morning chaos. Perhaps waiting until MJ gets on the bus would be a better time.

Erin

Breathe in & breathe out

When I breathe in & out I feel really relax & less stress & my anxiety level goes down I feel de stress

Sally

Mind wandering

This was a good practice, hard for me at times as my mind would wander and I would forget what number breath I was on. Nice to know that nothing is wrong with that and that I can always start over with the next breath.

Ella

Meditating

You don’t need to fore your breathing and I like the sounds that the app offers.

Riley

Awareness of Breath

I learned that my breathing can make my mind let go and in result of that can make my mind it is, then be more peaceful.

Jackie

Awareness of breath exercise

During this exercise I learned that just laying down and taking a few minutes to breathe in deeply really does help improve my mood

Raquel

Breathe

Remember to pause and take a breath. To pull back and gain perspective on the “stressor”. Fall away and let go.

Maryjane

I feel calm

That I just need to stop and take a breath every once in a while

Faith

Great!

It made me feel relaxed after having to make a hard decision. One of the best

Lissa

Retomando meditación 20 marzo

A principio de año una de mis intenciones fuertes fue ingresar al completo en la sanacion y amor a mi mente y cuerpo, las técnicas que decidí seguir para ayudarme a seguir este camino de amor hacia mi fue meditación, yoga y un gratitude journal; el comienzo como todos fue a paso firme y seguro pero lo he dejado por unas semanas y hoy es el día que decidí regresar al camino y tuve mi primera sesión, me sentí muy bien, todo este tiempo sin hacerlo fue como que no me faltaba nada y no lo necesitaba, pero al dar el paso e iniciar me hace sentir que yo lo quería y necesitaba para sanar💕✨

Guy

Moment to stop

It was nice to be given the "permission" to just stop and breathe.

Tori

Virtue

Taking the time to breathe and recollect is so very important when you’re stressed or impatient. It helps ease your mind and bring peace when you need it most

Maddie

I felt it was good to just think about my breath

I learned that its okay to get distracted sometimes. There is no perfect and with this you can always start over.

Lilli

Easing the mind

I actually felt relaxed and that I could just focus on breathing with no other distractions. I will definitely come to this meditation when I need to cool off.

Ella

I felt relaxed

I found that I could just focus on my breathing and let go of my distractions.

Leslie

Keep breathing

I always enjoy breathing exercises. Helps me relax early in the morning to prepare for my day ahead.

Beth

Guidance for the Mind

Counting the breaths helped guide my mind to stay focused. When I stopped counting and attempted to just focus on the breaths without counting my mind wandered much less. I found this exercise to be very helpful in guiding the mind and helping it to settle.

Chris

Counting starts as a distraction and becomes normal

I learned that although something may seem like a slightly annoying and distracting practice at first, it can quickly become background. Although I was counting, I hardly noticed after the first few minutes.

Tammy

21 breaths

Counting is a good way to keep your focus on breathing and not your thoughts. It is also kind of mesmerizing to your mind and soothes and calms the mind and body.

Valerie

Breaths

I am felling really calm after my breathing exercise. Thank you

Yoel

More then breathing

This meditation really helped me calm my mind and I experienced a shower of calmness coming over me. It’s just magnificent!

Sam

Good

I liked this one. I normally control my breath and I still did during this meditation but it’s a simple task to do and it helps improve your awareness of the wandering mind.

Susie

21 Breaths

It is always helpful to have something anchoring me to my breath. Counting to 21 was a different way of controlling my “monkey mind “ so that I could remain focused on my breath. 🙏🏻

Kimberly

Stressed

So since yesterday I have a really bad neck and back pain, hope this exercises help me to feel better

Cyndee

Feeling good 🌻

I enjoyed this meditation, counting breaths was easy this time and I feel good and calm. I wasn’t distracted or bothered by any noise I heard and only a few thought barely entered my mind before disappearing. I thinking I should practice this type of meditation more frequently. 🙏

Shateca McGee

21 breaths

That I can just take some time and calm myself and bring myself back to awareness by counting my breaths. By just taking it in and out and clearing myself.

Valerie

Day 18

I’ve never tried the number 21 before for deep breaths. Usually it’s something small like 3. This is good, though. I started getting very loose in the teens.

Joyce

Do 10, think 21

Great session, I’m amazing I could get to 21 without losing count. I usually end each session with my own 10 breaths and I often need to start over. After this one I pretended I was going to 21 breaths but stopped at 10 and I made it all the way through! It’s all relative. I will try to remember this for tomorrow. Namaste

Diane

Too much talk

Every time I was into counting my breaths the facilitator started to talk

Linda

21 Breaths Meditation

I found that counting the breaths actually helped maintain my focus better than just trying to pay attention without counting. It may also have had something to do with my relaxed posture where I could feel my breath in my stomach better than in other meditations.

Karly

Counting

I got a bit to distracted with the counting the breaths and not with relaxing and listening.

Joyce

The genuine deep breath

I have noticed that after I am quiet and mindful for a while I find my breathing deepens on its own- what a great feeling- cleansing and empowering. Namaste

Cherre

Time and centering for breaths

I haven’t really been able to do my meditations as of late, so to get the time to do one is quite difficult. Luckily I was able to determinate myself into taking the time after I finished my job. The breathing meditations are helpful to me because it helps me to focus and center myself so that I’m not as anxious or wired all the time. I hope that I’ll be able to get back into my aura meditations.

Not for me

I found this to be frustrating and not relaxing. I got the instructions and then it was quiet. I made peace with the quiet. I connected with the breath...and then more talking. Yes, I’m now distracted and then I’m told if I’m distracted to start again or pick up where I left off. Too much instruction at inopportune times...and that’s from someone who usually appreciates instruction. This one is just not for me...at least not on this day.

Melanie

Aug 18

I didn’t feel like this meditation did something. I’m not really into the breathing stuff but instead I like the self reflecting.

Tiffany

Multitasking

My mind is simple. It is easily confused when asked to do two things at once. My concentration increases when I only have one task to perform at a time.

Jackie

Calm

I learned how easy it is to calm my mind. This medition works well when I am feeling sad or anxious

Tammy

21 Breaths

Simple yet effective way to keep your mind focused on the breath. Amazingly, I never make it to 21. Will keep trying.

Tiffany

21 Breaths

I felt centered. Calm and peaceful. Must remember to do this when things get crazy.

Sara-Julia

Felt

I felt like I was surrounded in my own happy place. It really helped ease my anxiety.

Katiuscia

21 breaths

Very useful exercise, when I struggle to meditate, I always use counting to bring my attention back to my breath

Chai

Control

I learned that I can practice mindfulness by asking, “ Do I have a control in this?” Then followed by another question, “Why do I have control or do not have a control in this?” This helps to learn to let go of the situation that we unable to control and to exercise mindfulness on the things that we can. I learned that our brain will parent our behaviour through repetitive practice of meditation.

Ruben

I felt calm

Peace and calmness of mind brings forth positive energy. I will continue to practice these techniques and advance in this meditation

Morgan

Peace

This is already something I do when I can’t sleep so it’s comforting to know that it does indeed help & can allow me to achieve inner peace when needed.

Wendy

breath

This is a wonderful practice that really helped me very much this morning.... Thank you... Focusing on your breath is a marvelous tool to forget about your troubles... Its lik rebooting your system... 🙏🏻🙏🏻🙏🏻🙏🏻

Melanie

Counting

I was able to stay more engaged with my breath when I counted it. This is definitely a practice I’m going to take with me in my meditation and mindfulness journey.

Fabiola

every session counts

I'm felling really sad right now, and I have been crying like 2 hours for specific reasons... But every session have something new to teach you

Maria

breathe

I truly enjoyed this practice because this is is an exercise I can take with me and do during anytime of the day. It truly helped me focus and relax before bed.

Klarissa

Loved it!

Wow this session was great! I feel so relaxed! I really should try to be more mindful of my breathing

Hélène

Good break, good mood

I noticed that counting your breath is a great way to concentrate on it. It is so simple and so enjoyable. Also it is really easy to do for a quick break in your day. Thank you !

Selena

Surprised

Counting my breaths was very nice as I was able to concentrate on it and it took my mind off other things. It felt wonderful.

Avery

Take a moment

Sometimes I get stressed and I just need to take a break. I now have a time of day when I get to do Aura!

Kristina

21 breaths

Counting is a great way to stay focused on the breathing! My mind still wandered, but the counting brought me back. Thank you!

Jesse

Deep breaths

I was feeling very stressed before bed today. A project that I wanted to start wasn't working out the way I had previously planned. However, taking the time before bed to take deep, mindful breaths helped me settle my mind. I noticed at the beginning of the exercise my chest felt tight, almost as though someone had put a weight on it. Though now I'm not fully calm, I feel much better than when I'd started.

Joyce

15, 16?

Ever since I was little, counting sheep and sit-ups in my head, I often get lost between 15 and 16—they sound too alike in my head. But I keep trying! Namaste

Ashley

21-Breaths Meditation

I learned that counting helps me stay focused and from my mind wandering! It was very beneficial for me to do this and keep my mind in the mediation and focused on my breathing! I really enjoyed this and feel refreshed. I need to remember to do this throughout the day or when my anxiety is high and is at a high. This calmed me right down and got me focused and centered.

Frouke

21 times of breathing

I learned that counting my in and exhales makes me settle down in the moment, without getting distracted all the time, by just following the breathe

Yasmin

This is not for me

Too much talking it’s not relaxing 😩 I felt like I was listening to a radio.

Dodge

Breath

I learned that awareness of the breath can help in calming my thoughts and recentering myself.

Joyce

Observing the breath

Today I underscore the first time the difference between just observing and counting my breaths as they occur naturally and me Intentionally taking and counting my breaths. Very different. Namaste

Destiny

Entry #9

I learned that having a simple task like counting helped relax my mind.

Yanira

Relaxed

It is so nice to be aware of our own breathing. Than you Aura

Tanner

Pay wall

Why do I have to pay for everything, I just wanted some sleep music not a bill smh

Joan

21 Moments

I learned that breathing is essential part of slowing down and refocusing ~ allowing self to become more!

Stephanie

Chest is feeling heavy

I feel that my chest feels a little less tight but I do feel a little lighter. I’m trying to stay positive and thinking about how I achieve to feel a little lighter

Cherish

Concentration

I learned that if you concentrate on counting, your mind begins to focus on that instead of wandering. In turn, your body begins to relax as you prepare to fall asleep.

Jack

Mind Matters

I learned that by counting breaths, feelings of anxiety and mind racing can be somewhat controlled.

Aubrey

Air

I’ve found that changing my focus to each breath and letting my body fill with oxygen the anxious feeling I have just slowly starts becoming foggy until my focus on breathing is all I’m thinking about.

JANELO

Cambios

puedo retener el oxígeno mas tiempo, esto en verdad es fantástico

Sharmain

2NE1

I just wanna know why 21 breaths though. I felt pressured to breathe in and out before the time goes off. But I felt really relaxed after doing this practice. Thank you! 👌🏻

Hazal

Stress

I felt relax when i heard the voice from Aura. It makes me calm

Barb

Counting

Counting made it easier to focus on my breaths. When I stopped counting, my mind instantly ran off!

Susan

21 Breaths Meditation

What a great way to focus... no pressure... no judgement... just count. If you lose count, no worries... Start over. Just allow. Just be.

Susie

21 Breaths

It was so helpful to focus on counting these 21 breaths. Not a magic number but a goal...an anchor to the breath. Thank you for your gentle guidance.🙏🏻

Jody

I wish this guy would just shut up

And stop talking so I could relax. His voice kept interrupting my thoughts every time I relaxed.

Brianna

Take a Deep Breath

You always here about how if your feeling some type of way it’s best to just breathe it out. I gotta admit, after the 21 breaths I just felt lighter, more relaxed.

Jeri

Counting

That really works. I liked how he kept reminding me that there was no pressure and I liked having something very small to anchor myself to.

Megan

I feel that by just focusing on breathing and counting my breaths, I can calm down and begin to focus.

Naja

Counting

Counting allowed me to stay focused during the breathing exercise... improved ability to breathe

Shelly

21 Breaths

I realized that counting to 21 is harder than it seems. Every time I listened to the directions, I forgot what number I was on and had to start over.

Zoe

21 Breaths

I felt that this was an efficient way for me to focus on my breath. My previous work meditating guided me a lot here, which I’m very thankful for. I got to 21 breaths quite easily but it took most of the meditation as my breathing was regulated from the meditation and focusing so heavily on my breath. A great session.

AiRiC

Breathing exercise

I have used breathing as a way to deal w panic attacks for years. This method kept my mind from wandering and focused on my breath and body.

Ruby

I felt calmness I prefer no counting but it dries help the mind to ficus

I learned that with the outward breath you let out tension and tightness in your body .....love the background sounds listening to the sounds is a meditation in itself thank you Aura 😊🙏

Johanne

I’m sad, tired, angry

It is painful and I do not know when the sadness and the pain will go away...

Liesel :)

It’s ok

I found it rather hard to understand his voice but managed to catch that we were counting to 21 breaths and focusing our mind on that. Good concept, but the quality of the meditation would have been improved had the author spoken more clearly

Jeanisse

Mindful

Be mindful that you are here, in the now. Whenever you feel your mind drifting away, take deep breaths (count them until you get to 21). Life can be such a rocky journey, but it's important to enjoy even the bumps that come across us. Breathe in, breathe out; that's one.

Maggie

Staying in my breath

This was a great one! Helped me re center and get back to my clam state of mind. The breath is truly a wonderful thing

Candy

Something about the breath

I have learned that the breath is oftentimes all I truly really have! Time is a concept and my breath is used to express the passage of time. Joy is a sensation and my breath is used to outwardly express the inward pleasures of joy by oohing-aahing-giggling-laughing-or even just breathing through a smiling face! Grief is a sensation of loss expressed by my breath through tears-weeping-frowning face. Breath is the gift of life and the “death rattle” when the Angel of Death comes to call.

Eli

Today this was very relieving I felt it was a time to calm down and to mellow out

Samantha

I felt calmer at the end of this sessin.

I learned that this method of counting 21 breaths was helpful.

Stephanie

21 Breathing Meditation

I learned that meditating especially with breathing allows me to find my “center” and in those moments connect with myself. I enjoy the feeling of the cool air feeling up my lungs and open my chest up and relax my heart and body.

Martyn

21 breaths

Despite having phone on max volume I could barely hear the man.

Suzanne

Live in your body

Using a simple focus on the sensations of breathing refocuses your consciousness from wandering and back to life itself.

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