The magic of counting backwards

In this lovely, centering practice, the simple aim is to count backwards, from 30.

Sit or lie comfortably, with a straight spine. Close the eyes and begin to notice the soft rise and fall of your breathing.

When you are ready, begin to count down from 30. Without forcing or changing the breath in any way, just count in time with your breath.

So, mentally say '30' on the inhale and '29' on the exhale; inhale '28', exhale '27'. All the way down to the number '10'.

From here onwards, just mentally count on the exhale. For example, say '10' on the exhale. Inhale, and count '9' as you breath out. Inhale, and count '8' as you exhale.

All the way down to zero.

This practice can of course begin with any number - try 50 if you have more time.

Ensure the breath is soft and natural. This gentle practice can be done anywhere, at any time when you need to work on feeling focused and calm.