From 30 to 0: A Simple Counting Meditation for Inner Peace


This is a short meditation practice that can be done anywhere. If possible, find a quiet place where you will not be disturbed and put aside 10-15 minutes.

This meditation involves counting backwards from 30 – 0 while focusing on the breath. This practice helps to calm the mind and bring about a sense of inner peace. Please read the instructions before beginning as from 15 – 0 we count the breaths a little differently to allow the mind to slow down further!


  • Find a quiet place to sit for 10-15 minutes.
  • Come to a comfortable position. If you are sitting cross-legged, consider using a cushion or support to lift your hips higher than your knees. Rest your hands on your legs or knees or in your lap, wherever is most comfortable for you.
  • Soften your gaze or close your eyes, and commit to remaining still for this time.
  • Begin counting backwards from 30 as you breath in and out. We will begin in this way: “Inhale 30, Exhale 29, Inhale 28, Exhale 27…” all the way to 15.
  •  From 15 to 0, count only the exhales. We will continue in this way: “Inhale pause, Exhale 14, Inhale pause, Exhale 13…” all the way to 0.
  • When you reach 0, let go of the counting and watch the breath coming and going for a few minutes, or longer if you can.
  • Rest in this blissful state of meditation and enjoy!

As you close your practice take a moment to feel the effects of this practice on the body and mind. Thank yourself for taking time to connect to your breath and body in this way, and to the felt sense of inner calm that is always here for you.

I hope you enjoyed this short inner peace practice!

Feel free to modify this practice to suit you! If you only have a few minutes you can start from a lower number and if you find yourself in a busy or noisy environment but in need of some inner peace, try it anyway! I have done this in soft plays and it still works wonders – no need to wait for conditions to be perfect! If you really don’t have very long at all, you can drop the counting and follow your breaths as “Breath In, Breath Out, Breath In, Breath Out” for as long as your schedule, children or situation allow! 😊

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