Welcome back to part two of our five-part Busy Bride Meditation Series. I hope that you made it a priority to set aside a couple of minutes last week to participate in the first meditation in our series, which you can access here.
This week we are increasing the length of our meditation to four minutes with the Ten Count Breath technique, which will help you feel energized, focused and calm.
I introduced breath-based stress relief last year with 4, 7, 8 Breathing so I won’t go into much detail during this blog post. However, I do want to remind you that breathing acts as a natural tranquilizer for the nervous system, meaning there is more long-term benefit in this simple two-minute exercise than in any store bought anxiety medication, which loses effectiveness over time.
The Ten Count Breath Meditation
Why You Want This
This technique gives your mind something to focus on, similar to last week’s exercise, which is extremely helpful for new meditators with busy brains! It’s also better than any sleeping tablet or cup of herbal tea to get you ready from some quality zzz’s.
Why You Need This
Focusing on the breath is the easiest way to calm the mind and deal with stress internally.
Things You Might Notice
Increasing our meditation from two to four minutes may not sound like a lot, but in our multi-tasking, information overloaded society four minutes of stillness can seem rather long. Here are some emotions that you might experience during your session:
And some thoughts you might have:
- Reviewing the past
- Imagining the future
- Thinking about others
None of these thoughts and emotions are right or wrong, they simply are. If you lose track of counting because your mind has wandered, simply return to the breath and start again at one.
What To Do Next
Set aside four minutes of uninterrupted time to meditate. For the first session you will join me using the video below, but in the future feel free to do this on your own time by setting a gentle alarm for four minutes.
During this exercise we will be counting each inhale and exhale as they occur, from the numbers one through 20. Once you have reached 20 you start again at one. Repeat this series for 3 rounds and then sit in stillness until it is time to release the meditation.
Now that you have tried two different meditation techniques I would love to hear which one you liked best. Did Thought Clouds or today’s Ten Count Breath bring you more calm and relaxation? Let me know in the comments below!
Jennifer Dene xo