Counting Meditation: Free Relaxation Script

This counting meditation relaxation script will guide you to relax with meditation, using counting.

Counting will allow you to focus your mind, which will lead to deep relaxation. During this meditation, it is normal for your mind to wander. When you notice your attention drifting, simply focus again on your breathing. Try to passively accept thoughts that enter your mind, and allow them to pass without paying particular attention to them.

To begin the counting meditation, find a comfortable position, such as sitting in a firm chair, or cross legged on the floor. Take a moment to notice how your body feels. Observe, without trying to change anything.

Notice any areas of tension…. and notice which parts of your body feel relaxed.

Sit quietly, and turn your attention to your breathing.

Breathe slowly, deeply…. in….. and out…..

in…. out….

As you continue to breathe, count each breath out.

In…. one…..

In….. two….

In…. three…..

In….. four….

In…. five…..

Keep counting on your own now…. focusing all your attention on your breathing…. and on the numbers…..


As your attention drifts, focus again on your breathing…..


If you lose count, simply start again at one.


Keep focusing on your breathing…. and continue counting each exhalation.


Don’t worry if your attention wanders, just return your focus to your breathing.


Now you can stop counting, and simply relax for a few moments. Just be.


Enjoy the feeling of relaxation. Notice how you are feeling now, physically and mentally, and notice how it feels to be more relaxed.


When you are ready to conclude your counting meditation session, take a few moments to reawaken your mind and body.

Turn your attention to your surroundings. Notice the sights and sounds around you as you become more aware and alert.

Move your arms and legs, feeling your body reawaken. Stretch if you want to. Feel your body waking up.

When you have returned to your usual level of wakefulness, you can return to your usual activities, keeping with you a feeling of calm.

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