Want to know my not-so-secret tip when you’re learning to meditate?

Elephant as a symbol of meditation

My not-so-secret tip when learning to meditate:  Numbers.

Remember, we talked about giving the “elephant a stick” – giving your brain a job to do. (If you missed it, click here.) Numbers are a perfect way to do that.

I love numbers to promote mindfulness.

Numbers give your mind something to do.

Numbers activate a different part of your brain than where the stress and worry thoughts live.

Numbers are especially great if you are prone to anxiety.

Try this…

Ten-Count Meditation:

  • Breathe slowly and comfortably
  • Count each exhale
  • Go up to 10 exhales
  • Start over again at 1
  • Repeat several times

The reason you only go up to 10 is your mind will start wandering and you’ll find yourself accidentally at 14 or 15 counts.

No biggie. Start over at 1.

Sometimes you’ll be restless and your mind will wander after 3.

No biggie. Start counting again with 4.

Hear me loud and clear:  your mind WILL wander.

That’s okay.  Remember, that is its job.

Don’t judge it. Don’t fight it. Don’t be mad at it.

Just simply start counting again.

The more you practice it, the more you’ll realize, your thoughts are just thoughts. You don’t have to attach to every thought in your head.

One of my favorite mystery authors, Louise Penny, always includes this line in her books:  “Don’t believe everything you think.” 

Let’s start un-believing the thought “meditation is too hard.” 😉

Try this simple exercise this week and let me know how it goes.

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