Here’s a simple breathing exercise for improving your focus and attention in a distracted world. No apps required – just you and your breathing.
The “100 Breaths Meditation” is a great exercise to try if you’re new to meditation or just looking for something different.
The main idea is to focus on the sensations of your breathing while counting down from 100 to 0. Start at 100 and count down by one with each exhale.
The best part about this meditation is that it’s simple and only takes about 5–15 minutes, depending on your natural breathing pace.
It’s something you can easily practice in the morning, or while sitting on the bus/train, or in the waiting room.
Here’s how to do it.
Choose a Posture
Your posture is an important but often underrated aspect of meditation.
A healthy posture can make a huge difference when it comes to minimizing discomfort or pain, as well as avoiding falling asleep, which is one of the most common problems when starting meditation.
You don’t need a special meditation pose. Start by sitting comfortably in a chair or on a cushion, with your spine upright and your head level.
If you prefer sitting on the floor, the “Half Lotus” position is one of the most common sitting postures for meditation. It’s when one foot rests on the opposite thigh, with the other leg underneath, and your hands are folded a couple inches below the navel.
The “Full Lotus” position is when each foot rests on the opposite thigh.
If you find either of these positions too uncomfortable, you can choose to sit in the traditional cross-legged form, where both feet are tucked under the knees or thighs.
Choose whatever feels best for you. I sometimes practice while lying down, but that can be difficult for beginners who easily fall asleep or daydream.
I recommend closing your eyes during the meditation to avoid visual distractions, but you can technically do this exercise with your eyes open as well (which may be a fun challenge once you get more experience).
100 Breaths Meditation: Step-by-Step Instructions
Once you’re sitting comfortably, let’s get into the core of the exercise.
The main goal is to focus on the sensations of your breathing and gently return your attention whenever you get distracted.
As the name suggests, you will follow your breath for 100 breaths, counting down from “100” → “0.”
Let your breathing happen naturally, without trying to control or force it. Don’t try to breathe faster or slower, deeper or shallower; just let your breathing unfold, and remain focused on the sensations of each breath.
Inhale and exhale. Inhale and exhale.
On each exhale, count down from “100, 99, 98, 97…” until you’ve reached 0.
Inhale and exhale. Inhale and exhale.
Every time you get distracted by something (a thought or sensation), just make a mental note of it in a non-judgmental tone. Simply say to yourself, “I got distracted” – and then keep going back to the exercise until it’s completed.
Inhale and exhale. Inhale and exhale.
Open your eyes. You’re done.
Monkey Mind: The Nature of Distractions
Distractions are a natural part of the meditation – and life in general.
In today’s world, everything is fighting for our attention, and in many ways we’ve become more distracted and scatterbrained than ever before.
When you try this exercise, you’ll likely be surprised by just how busy and distracted your mind really is.
In Zen philosophy, this restless movement from one thought to another is sometimes referred to as “Monkey Mind.” This meditation trains you to notice when your mind wanders and bring your attention back to your breath. Distractions will still happen, but you’ll become better at recognizing them and refocusing.
With practice, you’ll also learn how to maintain your focus for longer periods of time without being distracted. And this prolonged focus can be a gateway to deeper stages of meditation, including states that bring relaxation, bliss, and equanimity.
Sometimes, once I reach 0, I continue to watch the sensations of my breathing without counting. I just become “one” with the experience of breathing.
Breathing Is Like an Anchor
Our breathing can act like an anchor. No matter how far away our minds drift, we can always bring awareness back to the breath to keep ourselves centered in the present moment. Wherever you are, the breath is never too far – this makes it the most reliable focal point for meditation.