On the Mat with Modern Minds: A Simple Meditation Technique for Clarity and Concentration

April 12, 2024

Meditation can be a powerful tool for increasing concentration and clearing the mind. One technique that Modern Minds recommends is a simple counting meditation.

What is the counting meditation technique?

The counting meditation technique involves focusing on your breath and counting your breathing cycles to help increase concentration and clarity. The breath in this meditation is calm and relaxed, flowing naturally through the nose.

How Does It Work?

To practice this technique, follow these steps:

  • Start with Counting: Begin by counting your breathing cycles, one breath in and one breath out, from one to seven.
  • Increase the Count: Repeat the counting process, increasing by seven each time (one to fourteen, one to 21, and so on).
  • Stay Mindful: As the meditation progresses, you may find your mind wandering. When this happens, simply reset the technique by restarting the counting process from one to seven.

Duration of the Practice

You can start with a shorter duration, such as 5-10 minutes and gradually increase the time as you become more comfortable with the practice. The aim is to reach a multiple of 7 (ex. 7, 14, 21, minutes) for more of a focused and extended meditation.

The Purpose of the Technique

The aim of the counting meditation technique is to help you focus on your breath and counting, allowing you to enter a state of ease and concentration. This can help create mental spaciousness, which refers to a calm and open state of mind free from distractions and clutter. The mental spaciousness in turn can lead you to stillness and improved concentration, making it easier to be present and mindful.

Why is it Beneficial?

Meditation is not about fighting the mind but rather discovering and embracing what is present in addition to the mind. By practicing this counting meditation technique, you can establish a witnessing quality. The witnessing quality is a state of mindfulness where you observe your thoughts and feelings without judgment, allowing you to become more aware and present in the moment.

Universal Application

While this counting meditation technique is inspired by Buddhist traditions, it is universal and can be freely used by anyone, whether you are experienced in meditation or new to the practice. Its simplicity makes it a great way to deal with the mind and improve concentration and clarity.

At Modern Minds, we believe in a holistic, modern approach to mental health and wellness that includes evidence-based therapies and practices such as this simple counting meditation technique. By incorporating this technique into your daily routine, you can enhance your concentration, clear your mind, and improve your ability to be present.

For personalized guidance and support in your mental health and wellness journey, consider joining our Core Immersion Program at Modern Minds, where we prioritize therapy and whole-person health to achieve and sustain mental health and wellness.