EgoEase Meditation & Breathwork Timer
Into Consciousness We Go – One Breath at a Time.
🧘 EgoEase Meditation & Breathwork
Welcome to the EgoEase Meditation Timer
A simple yet powerful tool designed to support your meditation journey. Whether you’re just starting out or already an experienced meditator, this timer will help you cultivate stillness, presence, and a deep sense of inner peace.
How to Use the Timer
Choose Your Settings
- Pick your desired Breathwork style (or none).•
- Select a Meditation Duration (from 1 to 45 minutes).•
- Select a Background Sound if you enjoy soothing ambient noise, or choose Silent Mode.•
Counting the Breath
- Once you click Start, begin counting each full breath (inhale + exhale) as “1,” then the next breath “2,” and so on, up to “10.”•
- After “10,” simply start back at “1.” This keeps your mind gently anchored in the present moment.•
Handling Thoughts & Emotions
- When thoughts or feelings arise (and they will!), acknowledge them gently. Picture them as clouds passing through a clear sky.•
- If strong emotions surface, notice how they manifest in your body (warmth, tightness, or other sensations). Allow yourself to feel it, then let it drift away.•
- Each time you notice the mind wandering, bring it back to the next breath count—no judgment, just return.•
Session End
When the timer ends, you’ll hear a soft gong. Slowly open your eyes, take a moment to notice how you feel, and bring this sense of calm into the rest of your day.
Meditation Instructions
How to Meditate with Breath Counting
- Find a Comfortable Seat: Sit upright but relaxed—either on a chair with both feet on the ground, or on a cushion with legs crossed.•
- Settle & Begin: Close your eyes or soften your gaze. Take a few normal breaths. Notice how the air feels entering your nose and flowing into your lungs.•
- Count Each Exhale: Gently count each full breath (inhale + exhale) as “1,” then the next breath “2,” and so on up to 10. Once you reach 10, start over at 1.•
- When Thoughts Arise: If you catch yourself lost in thought, acknowledge the distraction without judgment, and gently return to counting the next breath. Treat thoughts like clouds drifting across the sky: see them, let them pass, and go back to your breath.•
- When Emotions Surface: If strong emotions appear—anxiety, tension, sadness—notice how they feel in your body. Is there warmth, tightness, or another sensation? Allow yourself to feel it fully but briefly, then let it go. Return once more to counting your breath.•
- Continue: Keep repeating this cycle—counting to 10, resetting to 1, and refocusing whenever the mind wanders. Over time, the intervals of calm focus will grow.•
- Gently Conclude: When the timer or gong sounds, slowly bring your awareness back to the room. Wiggle your fingers and toes, and open your eyes. Take a moment to notice how you feel, mentally and physically, before moving on with your day.•
Breathing Instructions
Pre-Meditation Breathing Styles: 5 Techniques to Center Yourself and Go Deeper
Each of these techniques offers a different way to regulate your breath and calm your mind:
1. Box Breathing (Square Breathing)
• Inhale: 4 seconds • Hold: 4 seconds • Exhale: 4 seconds • Hold: 4 seconds
Box breathing creates a balanced, rhythmic cycle that can help steady your mind. By dividing your breath into equal parts, you create a mental “box” that can be especially useful for reducing anxiety and increasing concentration.
2. Wim Hof Breathing
• Inhale: ~1 second • Exhale: ~1 second
A simplified version for pre-meditation at a 1-second pace for both inhalation and exhalation. This rhythmic, active breathing can energize your body and clear your mind before settling into meditation.
3. 4-7-8 Breathing
• Inhale: 4 seconds • Hold: 7 seconds • Exhale: 8 seconds
This technique promotes relaxation by extending the exhalation, lowering heart rate and inducing calm. The longer hold and exhale phases help shift your focus inward, making it an excellent precursor to meditation.
4. Coherent (Resonant) Breathing
• Inhale: 5 seconds • Exhale: 5 seconds
Coherent breathing creates a smooth, regular rhythm—about 6 breaths per minute—synchronizing your heart rate and promoting calm. This balanced pattern is ideal for settling into a meditative state.
5. Alternate Nostril Breathing (Nadi Shodhana)
• Inhale left: 4–5 seconds • Exhale right: 4–5 seconds • Inhale right: 4–5 seconds • Exhale left: 4–5 seconds
This yogic practice balances energy by alternating breath between nostrils. The gentle rhythm and slight pauses create a calming effect, preparing your mind for deeper meditation.