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21-Breaths Meditation

4 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.
From the community
11 reflections
T
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.
C
Carrie
Counting breaths
I learned that this method of counting breaths is good for me...it helped me stay focused!
H
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.
D
David
Relaxing
Makes you realize how much you rush your body and the amount of control you don't have
C
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!
J
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.
K
Kimberly
21 breaths
It helped me calmed down. Counting make you focus on the breath
J
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."
H
Hannah
#1
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
L
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.
S
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.
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