Do you wish you could meditate?

Or, do you wonder if you are meditating properly?

The following simple instructions (below) are all you need to achieve excellent results from your meditation. If you can manage even just one minute of practice of the below exercise daily, you notice improvements to your well being. Of course, more is better.

You don’t need any gear or equipment. You don’t need an App or guided meditations. You don’t need anything but these simple instructions (which are taken from my book “Harmonizing Consciousness,” written by me, Sylvie Rosewood).

If you have enough cognitive faculties to count to one hundred, you can learn how to meditate successfully. 

I have extensive experience in meditation and this was the first practice that was given to me by a meditation master.

You don’t need a teacher to start with this practice. (But keep on the look out for an experienced meditation teacher that you have confidence in, as it is always best to consult with a meditation teacher on some kind of regular basis. I offer more guidance on establishing a simple meditation practice in my book.)


The objective of this particular game is not about counting breaths. The object is to remain aware of counting numbers while being aware of each breath at the same time. Breathing, which is as close to your biological life force as you can get—becomes your guiding markers.

In this meditation practice, your awareness is competing against your present level of concentration. It is perfect for both beginners and advanced meditators. Some advanced meditators can count all day and never lose track of their counting! If you wanted to, and if you trained long enough and hard enough, you could do this too.

Do you think you have good concentration? One hour without losing track of one’s place is an excellent achievement worth striving for. It may take several years of meditation to never lose track of your number in one hour of meditation practice. Start small with one minute daily and slowly increase the time. If you can manage even just one minute daily, you will start noticing benefits. Of course, more is better.

After you practice counting your breaths for a while, you will reach higher numbers in your counting. This means your concentration and awareness are increasing. That is good news!


1. Set a timer. You may want to start with two minutes and increase the minutes gradually in future sessions. Assume good posture with a straight back and airways. Slightly tuck your chin down.

2. Notice the breath at the tip of your nose, as it moves against the tiny hairs of the nostrils. Focus on a spot in space approximately an arm’s length away. You will make faster gains if you keep your eyes half open because this position helps you stay alert and relaxed at the same time.

3. State your highest intention, briefly. (eg., may I feel peace; may I reach number 40 today, or whatever your highest aspiration is)

4. Slowly and gently inhale and say “one” to yourself silently.

5. Slowly and gently exhale and say “one” to yourself silently.

6. For your second breath, inhale and say “two” silently to yourself.

7. Then you exhale and say “two” silently to yourself.

8. Continue this way until the timer goes off, or until you lose track of your number.

9. When you lose focus and are not clear about your next number, return to number ‘one’ and begin again.

10. When the timer goes off, silently feel gratitude for something relevant to you.

11. Make some brief notes in your meditation journal about the highest number you reached and what else you noticed. (More instructions about this are found in my book or stay tuned for a future post on how to do this.)

The lower part of the brain stem is called the medulla oblongata. Its function is to carry out and regulate life sustaining functions such as breathing and heart function, among others. The great meditator and scientist Buddha made a huge impact on our world today by discovering this simple exercise (His discovery did not use numbers however). Science now tells us that this attention to breathing allows our cells and body processes to recalibrate themselves.

This meditation can be practiced without the use of numbers of course. It follows the same process as above, but without the counting. For beginners it is usually more difficult to stay focused on the breath without counting, however, you can try both ways and see which one you prefer. Or after a year of practice with using numbers, you could meditate on your breath without numbers.

Try this! It is so easy to do it and incorporate it into your day! Try this if you have trouble relaxing!

Do you want more specific instructions about whether or not you are ‘ready’ or capable of meditating? Stay tuned for a post called “Test Your Readiness to Meditate.” After that I will explain how to keep a very simple meditation journal so you can track your progress.

Someone’s life could be improved as a result of your sharing this simple method.

You can buy my book on Amazon (You won’t find it at stores). It is a great resource to have if you (or someone you know) is on the road to healing and wellness. In it I offer a world view that empowers, and I introduce some powerful tools and some simple exercises to help you develop the faculties to know yourself. The exercises develop your inner awareness and will increase your intuition and your biological intelligence.

This book will make a delightful gift for anyone interested in healing, psychology or consciousness.

Thank you for reading my post. My best wishes to you for 2019. May we come together in awareness and respect; may we be true to ourselves – and our cells – meet in harmony with others, and allow something greater to evolve. May we have peace and cooperation on earth.