Meditation · Anxiety
Counting Down From Ten
Aya Fujimoto · 6 min
6:00
remaining
What to do, minute by minute
1. Settle in
0:00–1:12Sit or lie down somewhere you won't be disturbed. Let your shoulders drop, close your eyes or soften your gaze, and take three slow breaths.
2. Follow the breath
1:12–2:24Breathe in for a count of four, out for a count of six. Let the out-breath be longer than the in-breath — that's what calms the nervous system.
3. Scan and release
2:24–3:36Move your attention slowly from your jaw to your shoulders, hands, belly and legs. Wherever you find tension, breathe into it and let it go.
4. Rest in stillness
3:36–4:48Stop steering. Let thoughts come and go like passing traffic — when you notice you've wandered off, that noticing is the practice. Return to the breath.
5. Come back gently
4:48–6:00Deepen your breath, wiggle your fingers and toes, and open your eyes slowly. Carry a little of this quiet into whatever comes next.
A simple descending count that gives the mind somewhere to stand.
Read the full script
Find a position that feels steady enough for the next few minutes.
You may sit with your feet on the floor, or lie down with your arms resting beside you.
Let your hands be loose.
Allow your shoulders to drop a little.
If it feels comfortable, close your eyes. Or soften your gaze toward one quiet place.
Notice where your body is supported.
Feel the surface beneath you.
You do not need to make the anxiety disappear. For now, you are simply giving your attention somewhere clear and steady to rest.
Bring one hand to your belly, if that feels comfortable.
Breathe in gently through your nose.
Feel the belly or ribs expand.
Then breathe out slowly, without forcing.
Again, breathe in.
And breathe out, letting your jaw soften.
Let your breathing return to a natural pace.
In a moment, you begin counting down from ten.
Each number rests on one full breath.
As you breathe in, quietly prepare the number.
As you breathe out, say it silently to yourself.
Ten.
A gentle breath in.
A long, easy breath out.
Nine.
Feel the weight of your body meeting the surface beneath you.
Eight.
Let your forehead become smooth.
Seven.
Notice the air entering, and the air leaving.
Six.
Allow your hands to be still and uncurled.
Five.
You are halfway down. Nothing else is required.
Four.
Feel one complete breath from beginning to end.
Three.
Let the exhale release at its own pace.
Two.
Notice the next breath arriving by itself.
One.
Rest here for a moment.
Feel the body breathing.
If your mind has wandered into worries, plans, or questions, that is normal. Minds wander, especially when anxiety is present.
There is no need to judge it.
Simply begin again.
Return to ten.
Ten.
Breathing in gently.
Breathing out slowly.
Nine.
Let your shoulders move away from your ears.
Eight.
Feel your back, hips, or legs supported.
Seven.
Keep the breath comfortable. There is no need to take in more air than feels natural.
Six.
Follow the soft movement of your ribs.
Five.
If a thought pulls you away, notice it, then come back to the next number.
Four.
Breathing in.
Breathing out.
Three.
Feel the steadiness of the count.
Two.
Let this breath be exactly as it is.
One.
Now release the numbers.
Notice what remains.
Perhaps you feel the rise and fall of breathing.
Perhaps you notice sounds around you.
Perhaps anxiety is still here.
Whatever you find, let it be present without needing to solve it right now.
Feel your feet, or the backs of your legs.
Feel your hands.
Notice the temperature of the air on your skin.
Take one slightly fuller breath in.
Let it leave slowly.
Again, breathe in with ease.
Breathe out and soften your belly.
Begin to invite small movement into your fingers and toes.
Roll your shoulders gently, if that feels good.
If your eyes are closed, let them open gradually.
Keep one part of your attention with the breath.
You can return to the count whenever you need a simple place for your mind to stand.
Ten, then nine, then eight.
One breath at a time.