Stress Self-Help

Counting pulse

Option 1: Short Silences

Option 2: Long Silences

Sensing pulse

There are several places in your body where you can sense your pulse, on your wrist and neck are the most obvious.

Wrist: Located on the inner side of your wrist, just below the base of your thumb.
Neck: Found on the side of your neck, just below your jawline.

It’s important to note that pulse detection can vary among individuals. If you have difficulty finding your pulse in one location, you can try another until you locate it.

Sensing your pulse may require some postural effort, such as positioning your hand or fingers correctly to feel the pulse. Experiment with different hand or finger positions to find the most comfortable and effective posture for this practice.

Counting pulse

Counting your pulse can help you focus your mind on these bodily experiences. Engaging your mind in the task of counting can also reduce distracting thoughts, especially when your mind is preoccupied, thus enhancing your focus and calming your mind simultaneously.

However, it’s worth noting that counting may only be useful for a brief period before it becomes more beneficial to simply sense your pulse without counting.

When you opt to count your pulse, it’s helpful to count cycles of pulse, such as 10 beats, 15 beats, or 30 beats, and then begin anew.

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