Counting the Breath​

Breathe naturally, do not try to control your breathing. The breath is used as a way to focus, to concentrate the mind. In other words, we bring the two things together – regulating the breathing and regulating the mind.

Regulating the mind means to stabilize and concentrate the mind. The basic method of regulating the mind is to count one’s breath in a repeating cycle of ten breaths. Starting with one, mentally (not vocally) count each exhalation until you reach ten, keeping the attention on the counting. After reaching ten, start the cycle over again, starting with one. Do not count during the inhalation, but just keep the mind on the intake of air through the nose. If wandering thoughts occur while counting, just ignore them and continue counting. If wandering thoughts cause you to lose count, or go beyond ten, as soon as you become aware of it, start all over again at one.

If you have so many wandering thoughts that keeping count is difficult or impossible, you can vary the method, such as counting backwards from ten to one, or counting by twos from two to twenty. By giving yourself the additional effort, you can increase your concentration on the method, and reduce wandering thoughts.

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Following the Breath​

This method is more difficult than counting the breath, requiring more skill in concentration before it can be practiced effectively. Place your awareness on the tip of the nose, and be aware of the sensations of the breath coming in and going out through the nostrils. As with counting the breath, do not control the breath–allow it to flow naturally and merely observe it. When distractions arise, do not follow them and merely return to the sensations of the breath.