THIS MOMENT IS YOURS
Continuous Counting
Unbroken attention sequence
About this practice15:00Ready when you are
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A LITTLE TIME, WELL SPENT
Take this moment with you.
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SELF-GUIDED PRACTICE
How to practice
- Sit upright and decide on a simple sequence before starting, such as counting from one upward or one to ten repeatedly.
- Begin counting silently at a steady pace that is neither rushed nor sleepy.
- Keep attention connected from one number to the next, noticing the exact gap between numbers.
- Watch for skipped numbers, automatic counting without awareness, intrusive thoughts, or loss of sequence.
- When the chain breaks, restart at one without self-criticism.
- Use the body or breath lightly in the background so the practice does not become tense or disembodied.
- If frustration or perfectionism rises, pause and soften the jaw, shoulders, and belly.
- End by dropping the sequence and resting in natural breathing for several breaths.
Stay comfortable. You can stop at any time or return to your natural breath.