Overview & Traditional Lineage
Counting the Exhale (Sankhya Pranadharana) is a classical meditation rooted in Common to Yogic and Chan/Zen practice. Counting only the out-breath, ten at a time. The narrowest possible task, which is why it works on a mind too busy for anything wider.
Primary Goals: Anxiety, Focus, Sleep. Themes: Racing-Thoughts, Overwhelm.
Full Guided Practice Script & Cue Timeline
| Timestamp | Spoken Cue / Instruction | Pause |
|---|---|---|
| 0:00 | Sit upright but not stiff. The spine long, the shoulders heavy. | 10s |
| 0:17 | Breathe in without counting. Then, as the breath leaves, count one. | 12s |
| 0:36 | In again, no count. Out — two. | 14s |
| 0:54 | Only the out-breath carries a number. The in-breath is free. | 16s |
| 1:17 | Go up to ten, then begin again at one. | 45s |
| 2:07 | If you find yourself at fifteen, the mind has gone for a walk. No matter. Start again at one. | 40s |
| 2:59 | If you lose the number entirely, start again at one. Beginning again is not starting over. | 60s |
| 4:09 | Keep counting. One to ten, then one again. | 90s |
| 5:44 | Now let the counting fall away and just breathe. | 40s |
| 6:30 | Notice whether the breath is different from when you began. It usually is. | 20s |
Contraindications & Guidance
Gentle practice suitable for most practitioners when seated comfortably.
