This meditation is good starting meditation for people who can’t meditate. I picked it up at a yoga retreat. (Thanks Mar Jean.)

How to Practice

Find a comfortable sitting or standing position. If sitting, fix your seat so that you are sitting comfortably upright with a balanced posture. No slumping. Rest your hands comfortably in your lap, or if standing, at your sides or even in your pockets.

Breathe easily and comfortably through the while meditation.

You’ll be counting in your mind and on your fingers at the same time. Both hands. On your fingers, on the “1” count you touch the tip of your thumb to the tip of your index finger. On the “2” touch the tip of your thumb to the tip of your middle finger. On “3” the thumb touches the ring finger and on “4” to your little finger.

The meditation starts:
As you breathe in, count to 2 in your head and on your fingers at the same time:
1, then 2.
Pause after the in-breath and count to 2 again.
As you breathe out, count backwards from 2 to 1 in your head and on your fingers:
2, then 1.
Pause after the out-breath and count backwards from 2 to 1 again.

As you breathe in, count to 3 in your head and on your fingers:
1, then 2, then 3.
Pause after the in-breath and count to 3 again.
As you breathe out, count backwards from 3 to 1 in your head and on your fingers:
3, then 2, then 1.
Pause after the out-breath and count backwards from 3 to 1 again.

As you breathe in, count to 4 in your head and on your fingers:
1, then 2, then 3, then 4.
Pause after the in-breath and count to 4 again.
As you breathe out, count backwards from 4 to 1 in your head and on your fingers:
4, then 3, then 2, then 1.
Pause after the out-breath and count backwards from 4 to 1 again.

Back to 3:
As you breathe in, count to 3 in your head and on your fingers:
1, then 2, then 3.
Pause after the in-breath and count to 3 again.
As you breathe out, count backwards from 3 to 1 in your head and on your fingers:
3, then 2, then 1.
Pause after the out-breath and count backwards from 3 to 1 again.

Back to 2:
As you breathe in, count to 2 in your head and on your fingers at the same time:
1, then 2.
Pause after the in-breath and count to 2 again.
As you breathe out, count backwards from 2 to 1 in your head and on your fingers:
2, then 1.
Pause after the out-breath and count backwards from 2 to 1 again.

This completes a full round. Do as many rounds as you like.

Notes

Don’t worry if you mess up the count. Just start where you left off or go back to the start.

If you have trouble meditating, this can be a good place to start. It keeps your busy mind occupied, while at the same time, it opens your awareness. Even the finger movements are balancing for the energies in your body. Use it anywhere: in a daily meditation practice, while waiting for the bus, in a boring meeting or to calm hot emotions.