The 10-second exercise combines conscious breathing with a counting technique based on Zen Buddhist practices. It helps calm the mind, reduce stress and promote deep relaxation.
Directions:
1. Find a comfortable sitting position:
Sit upright with your hands relaxed on your thighs. Close your eyes to minimize distractions.
2. Start inhaling:
Breathe in deeply through your nose and count slowly from 1 to 10 in your mind. Let your breath flow calmly and evenly.
3. Switch to exhalation:
Breathe out through your mouth, counting backwards from 10 to 1. Try to let your breath flow in a controlled and gentle manner.
Repeat the sequence:
Repeat this inhalation and exhalation five times , concentrating fully on the count and your breath.
Effect of the exercise:
1. Prevents hyperventilation:
Conscious control of breathing ensures slow, deep breathing and stabilizes the oxygen-carbon dioxide balance.
2. Promotes relaxation:
The regular breathing rhythm calms the nervous system and activates the parasympathetic nervous system (the “relaxation nerve”).
3. Strengthens mindfulness:
By concentrating on the counting technique, the mind is brought into the moment and disturbing thoughts fade into the background.
4. Creates an inner silence:
The counting method has a meditative quality, as used in the Zen tradition to prepare the mind for silence and serenity.
Maximize the impact with our mindSET No. 1 - Inspiration
To further enhance the benefits of the 10-second Zen Buddhist exercise, you can combine your breathing training with aromatherapy support. Our padGO scented pillow, inserted into the clipGO , gives you easier access to your breathing and intensifies meditation.
"Breath is the bridge between life and consciousness and it unites body and mind." - Thich Nhat Hanh
Why is the essential oil Inspiration No.1 particularly suitable for this?
- It creates a balanced atmosphere - without stimulating intensely
- It creates a clear relationship with your breathing rhythm - you can feel the winds of your breath much more precisely
Simply insert the padGO scented pad into the clipGO , drop some Inspiration No. 1 onto it, wear it close to your nose or attach it to your clothing. Breathe in consciously and enjoy the beneficial power of the natural essential oils during your meditation.
