A Zen Mind Guided Meditations - Meditation to Calm the Mind: Breath Counting Practice

Episode Date: September 16, 2026

🌬️ This meditation uses the breath as a single point of focus, helping to slow down a busy or anxious mind and bring your attention back into the present moment. Through the practice of breath counting, we’ll strengthen our focus and concentration while creating space from the thoughts that can contribute to feelings of stress or anxiety. During this practice, we’ll count the breath from one to ten before making our way back down again (with guidance).  You’ll have a few minutes of your own to carry on this practice without guidance as well. This is a simple technique you can return to whenever your mind feels scattered, your thoughts feel overwhelming, or you simply need a few moments to slow down and refocus. With love, Jo * No part of this meditation script, voiceover, music, or editing was created using AI. :)  __ Explore more from A Zen Mind  Join me on ⁠Instagram⁠ 💖  ⁠ azenmindglobal.com⁠ Ad-free + extended episodes on ⁠Patreon⁠ Join the ⁠email list⁠  — Our Partners Mental Health Support: Talkiatry Online psychiatry with licensed providers and personalized, evidence-based care — all from home. Elevated Essentials: Quince Timeless, high-quality pieces at accessible prices. This episode is for relaxation and educational purposes only and is not a replacement for professional medical or mental health care. Learn more about your ad choices. Visit megaphone.fm/adchoices

Hello and welcome to A Zen Mind, part of the Airwave Podcast Network. I'm your host, Joe, and I'm so grateful that you're here. If you enjoy this meditation, please consider rating the show on your listening platform, as it truly helps the show reach even more people. You can follow me on Instagram at a.orgend.mind, and for ad-free episodes, check out my Patreon. All links can be found in the description. Now a quick message from the sponsors of today's episode. And as always, once the meditation begins, there will be no advertisements and no disruptions.

Thank you so much for being here. Hello and welcome to this guided meditation. During this practice, we are simply going to connect with the breath, while also practicing focus and concentration, allowing the mind and the body and the nervous system a few moments of peace, of tranquility, of space and recalibration. Sometimes simply slowing down enough to intentionally return our attention to the breath can be more than enough to give ourselves,

a place to settle. So once you feel ready, settle into a nice comfortable position, and you may gently close down your eyes or allow yourself to fixate on a single point in the space around you. Beginning with one nice, deep, full breath in through the nose, letting it fill your body completely through the mouth. Just allowing your breath to return to a natural rhythm, noticing where you can feel the breath within your body. We're going to begin by counting each complete breath from 1 to 10, then making our way back down from 10 to 1.

And if your mind wanders or if you lose your place, simply begin again bring your awareness back to your breath and continue on where inhale through the no exhale through the mouth exhale through the mouth two exhale three exhale four exhale exhale five exhale six exhale seven inhale exhale exhale exhale exhale exhale exhale exhale exhale Exhale, exhale, exhale, inhale, exhale. Seven, exhale, six, five, inhale, exhale, inhale, exhale, four, exhale, exhale. Take the next few moments. To continue the practice on your own, counting each breath as you make your way back up to 10,

once you reach 10, begin making your way back down, do one. You're ready. Finish your final breath. The counting. Taking a moment to notice the space within your mind, within your heart, within your body, within your breath, within your inner landscape.

Taking just a moment to appreciate how something as simple as returning to our breath can bring us back into the beautiful presence. moment. When you're ready, take one final deep breath in through the note and let it all go with an exhale, perhaps with a sigh, through the mouth. Gently bringing your awareness back into the space around you. It's too open. Turning to your day. I encourage you to use this practice throughout your day whenever you need a few moments of presence and intentional focus. Whether you're counting to five or ten or fifty,

your breath is always here for you as a reminder of your connection to the nouns. Is that you slow down enough to recognize it, wishing you so much peace and so much love. Namaste.